3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

Hierontaa yläkropalle.

TEKNIIKKA
Tempaus

FOR TIME
Tempaus 10+10
Burpee box over x 1
Tempaus 9+9
Burpee box over x 2
J
N
E
Tempaus 1+1
Burpee box over x 10

Bradley

10 rounds for time of

• 100-m sprint
• 10 pull-ups
• 100-m sprint
• 10 burpees

Rest 30 seconds

Compare to 110817.

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift     Rest 200
2. For distance standing power throw     Rest 300
3. Complete as many reps as possible in 2 minutes of hand-release push-ups     Rest 300
4. For time sprint, drag, carry     Rest 400
5. Max plank hold     Rest 200
6. For time run 2 miles

2-3sets:

6-8 ring dip (2s pause) scale up --> with vest
10-15 ring row scale up --> with vest
30+30s side planks

5 x 5 back squat

• leave 1-2 reps in the tank
• rest 4 min btw sets

8 db squat clean alternating
8 toes to bar
7 cal bike erg/row