01 July 12

Posted: June 30, 2012 in Workouts

Warmup

400m jog
2 x (20 jumping jacks, 6 alternating push ups, 3 pull ups, 6 air squats)
2 x (10 Internal/External shoulder rotations, 10 lateral shoulder raise, 10 front leg swings, 10 side swings)
2 x 20m high knees
2 x 3 plyo push ups

1 round for time:

50 Push Ups
800m with SCBA (ruck with 45 lbs)
6 sandbag cleans per side
6 sandbag get ups per side
400m sandbag carry
400m farmer’s walk
800m run
20 pull ups

then…

3 x 15 hanging leg raise
50 sit ups
50 4-count flutter kicks
25 leg levers

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Comments
  1. ffscottbower says:

    Worked out the Cap and Chief’s aide…got it done in 27 minutes. Good Job guys!

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