Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
Conditioning
For accumulation, not for time
1 mile ruck with 30#/20# this is a walk
1 mile ruck with 30#/20# this is a walk
Strength
Legs
Front squats or back squats your choice here
5x5 @72-75%
Bulgarian split squats
3x8-10 reps per leg hold dumbbells at your side
Single leg calf raises
3x10 each side hold a dumbbell
*rest should be no more than 2 minutes
Front squats or back squats your choice here
5x5 @72-75%
Bulgarian split squats
3x8-10 reps per leg hold dumbbells at your side
Single leg calf raises
3x10 each side hold a dumbbell
*rest should be no more than 2 minutes