Complete the following : 400 m walking lunge Then ( rest as long as needed) 10,9,8,7…..1: Burpees Toes to bar 4 count mountain climbers Pull ups Then : 5 mile run ( soft sand if you have access)

Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#) Strength: Work up to 1RM back squat Stamina: Chipper, not timed: 20x Back Squat @ 85% 1RM, 500x Step ups-slick, 800m Farmers walk @135# (with a barbell in the back squat rack position…walk) Work capacity: 5 Rounds, perform 60 sec of work at each  …Read More

Complete the following : 5 rounds of : 25 pull ups 200 m run 30 push ups 200 m run 35 situps 200 m run 40 squats 200 m run

Complete the following : 30 min AMRAP : 50 m bear crawl 5 burpee pull ups 50 m walking lunge 5 burpee pull ups Then : 2X 1 mile run – max effort

Baseline: ROM Drills. 25x Sandbag cleans left side, 400m run, 25x sandbag cleans right side, 400m run Work Capacity: Complete 15, 14, 13…1 reps of the following: Back squat (95#/65#), KB swing (24kg/16kg), SBGU(60#/40#), Push press (95#/65#), Sit up Durability: 3 mile run @ moderate pace. 100x Leg levers, 100x Good morning darlings. 8 Weeks  …Read More