A: Deads - On the 2 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 75%,
B:DB seated shoulder press 3x12
C: 2 rounds fort time of:
400m run, 80 feet of lunging with 2x24kg/16kg KBs in farmers carry , 20 C2B
A: Deads - On the 2 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 75%,
B:DB seated shoulder press 3x12
C: 2 rounds fort time of:
400m run, 80 feet of lunging with 2x24kg/16kg KBs in farmers carry , 20 C2B
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks