Warm Up
3 rounds
10 lunge steps step backwards
10 air squats
10 calorie row
10 lunge steps step backwards
10 air squats
10 calorie row
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
Bench press
5x5 @77-80%
Incline bench
3x12 dumbbell's
5x5 @77-80%
Incline bench
3x12 dumbbell's
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side