Strength:
A1) Bench Press: 10,8,6,6 increase load such that your last 6 rep this week beat's last week
A2) KB Alt Bent Row: 4×30 sec alternating AFAP
Skill
A) 12 min. Every 90 sec.
– 2-5 MU as able + 1 negative MU (stay hollow)
B) After Condtioning – 100 Arch rocks
Conditioning:
For Time:
3 Mile Assault Bike
50 Russian KB Swing (70/53)
10 Wall Walks
2 mile assault bike
150 DU
30 KB Shoulder to OH, double bell (53/35)
1 mile assault bike
50 GHD Situps
200m farmer carry (53/35)