Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

4) Perform 3 rounds of 30 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups
5) Perform 3 rounds of Max Weighted Pull Ups followed by Un-weighted Pull Ups
6) Perform 100 x Flutter Kicks, 100 x K2E, and 100 x Back Extensions

Conditioning
Run 10 x Hill Sprints or stairs wearing body armor. Walk back to the start for your recovery.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s