Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
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
Dumbbell strict press seated
4x8-10 reps
Lateral raises
3x12
Balboas
3x15
4x8-10 reps
Lateral raises
3x12
Balboas
3x15
Accessory
Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps