Basic Endurance 45

Run 800m / Row 1000m
10 Around Worlds ( Abs )
15 + 15 Single Arm Dumbbell Bench
10 RDL @ 35 - 45% / HEX Bar Deadlift
10m Handstand Walk / 5 Wall Walk
30 sec Chin Up Hold
20 Pistols

Front Rack Reverse Lunge

2 x ( 6 + 6 )
2 x ( 4 + 4 )
2 x ( 2 + 2 )

( From Floor )

Go Every 3:00

For quality 14 minutes of:

• odd minutes: 3 x ground to overhead (65-75% of 1RM C&J)
• even minutes: 6 x high box jump

Complete as many rounds as possible in 20 minutes:
30 s. Handstand hold
30 s. Squat hold
30 s. L-sit hold
30 s. Chin over bar hold

8min alkavalla minuutilla

1. 5-10 käsilläseisontapunnerrus
2. 8-10 raaka rinnalleveto @60-70%, keskity tangon sujuvaan liikuttamiseen tehokkaasti (touch n go)

• 50 strict pull-ups
• 100 push-ups, release hands from floor at the bottom
• 5K run

If you’ve got a 20/14 pound vest or body armor, wear it.

12 OTM:

1. 5 back squats
2. 3 front squats
3. 1 OHS

50-70% of BS max.

10 x E2MOM alternating

10+10 barbell behind the neck walking lunge
10 double db row

• five sets each

Back Squat
4x4r
3s. Pause at the bottom.
1-2 reps in the tank.
App. 2min rest btw sets.

For time:

30-20-10

Shuttle Sprint (10m)
One Arm Kettlebell Thrusters 24/16kg