General Warm-up
Then..,
Time Trial – Pick One – AQAP:
1 mile Assault Runner
2K Row or Ski Erg
5K Assault Bike (3.1)
Get after it!!!
Then..,
Seated BB Military Press:
Set 1: 15r
Set 2: 15r
Set 3: 12r
Set 4: 10r
Set 5: 8r
Rest :90 between each set.
Then..,
Complete 3 Sets of:
Standing Side Raises x 20r
rest :20
Seated Alt DB Front Raises x 12r
Rest :20
Heavy BB Shrugs x 12r
Rest :90
Then..,
3 Rounds
20 Weighted Side Bends 35/25
20 Knee Raises
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