Venyviä juttuja trooppisessa säässä

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

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

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x3x70%
3) Työntö saks. 6x3x70%
4a) OHS 3x2x85%
4b) Takareisi sprintti 3x8s
4c) Sprintti mussukkalla 3x60m

5x6-8 reps close grip floor press
7RPE same weight across

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

Workout
o Warm-up: Leg swings, knee hugs, calf stretch, grab foot behind alternating, 200 m jog

o Run: 1.5 mile (fast pace)

o Cool Down: Walk 200 meters
o Core Work: 5-8 sets Plank hold (45 secs on and 15 secs off)

Warm-up
Knee hugs (x3 each leg)
Quad stretch (x3 each leg)
10 Leg swings front to back each leg
100-meter jog

Workout

Run 2 miles
record time on WOD Connect

Cool down: walk 200-meters

Core work: 5-8 sets Plank hold (45 secs on and 15 secs off)