A,
4 rounds for quality of:
Yoke Carry, pick load, 15m
10 D-Ball Ground-to-Over Shoulders 50/30kg
Rest 2 mins

Yoke Carries- heavy load

B,
For time:
10 Push Press@70/47kg
10 Strict Pull-ups
Assault bike 18 cal
14 Push Press
14 Strict Pull-ups
Assault bike 18 cal
18 Push Press
18 Strict Pull-ups
Assault bike 18 cal

Goal: sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
Hip Extension Hold, 45 secs
15 Scap Pull-ups
Rest 2 mins

Single Leg Banded Hamstring Curl 2 x 50 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

7min Cadet Lead Warm up
3min Individual Warm up

2 mile platoon Indian run led by Captain Hopkins and Captain Lopez

1st and 2nd platoon will run individually led by cadre

The track can be either the ruck track at upstate, or run through campus as supervised by cadre

The intended pace is 10 minutes a mile the last person of the Indian formation will sprint to the front
Cadet lead cadence is advised*
Attendance will be taken before and after the run

The intent is for platoon cohesion mixed with aerobic stress from sprinting and long distance running

Auxiliary work,
2 rounds
25 meter bear crawls
25 meter high crawls back
Then amrap situps

Location USC Upstate URC Lawn

All same

5x500m row rest 1:1

Every 5:00 x 5 sets:
400 Meter Run/Row/Ski/
15 USA Swings @24/16kg
3-5 Wall Walk/Climb

Rx+: 8m Handstand Walk

Clean pull
4x4 80% from clean 1rm

5 Rounds of:
30 Double Unders / 60 Single Unders
10 Box Jump Over [60/50 cm]
12 Push Up/ring rows
14 Sit Up
12 Goblet Squat Jump [16/10 kg]
10 Pull Up

Banded Pushdowns: 100 reps, AFAP.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)