2:00 run/bike/row/ jump
Foam Roll Lats x 60 seconds per side
and then . . .
Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Banded Squats x 10 reps
V-Ups x 10 reps
Stations: 12:00 EMOM
Min 1: ring dips 6-8 reps
Min 2: weighted pull ups 1-2 reps
Min 3: elbow drops 6-8 reps https://www.youtube.com/watch?v=7Ib1g4im9W8&feature=youtu.be
Min 4: supine OH plate lift x 20 reps 10/15# plate https://www.youtube.com/watch?v=Hd8el2DgE4Q&feature=youtu.be
DB thrusters 35/20#
Bear hug sandbag carry 200m- as heavy as possible
The new sandbags have the black filler bags which are 50# each. 3 of those can fit into the new blue sandbags by Brute Strength.