Warm up
3 rounds
20 m duck walk
20 m toe walks
3 rounds
10 m side lunge
10 m soldier kicks
3 rounds
50 m sled push (light)
50 m sled pull (light)
3 rounds
25 m forward bear crawl
12 stiff leg deadlift (light)
25 m backwards bear crawl
12 stiff leg deadlift (light)
3 rounds
25 m lateral sled pull (each direction)
Strength
4 rounds
12 DB Bench Press
12 T Bar Rows
1:00 Bicycles
4 rounds
15 Incline DB Bench Press
15 lat pulldowns
1:00 Bicycles
5 rounds
15 bicep curls
15 tricep push downs
1:00 Bicycles
Conditioning
4 rounds
1:00 Sled Push (heavy)
1:00 Sled Pull (heavy)
1:00 assault bike