W.U.
- 4 laps
- 50 sit ups
- 500 meter row
- 50 Arm circles Forward 50 Arm circle Backwards
- Straight leg Deadlift Bar only 40 reps slow and control you can break up the reps and shake out the legs
- Military Press 30 rep bar only
M.O.B.
- Foam Rolling
Gun Shop 3 Rounds M(25lb-45lb) W(15lb-25lb)
- 10 Bicep Curls
- 10 Tricep Extensions
- 10 Military Presses
- 10 Upright Rows
- 50 Wall Balls M(20lbs) W(10lbs)
- 30 Double Unders or 60 regulars
W.O.D.
12 EMOM 100 Yard Sprints
Cool Down
- Foam Rolling
- Green Band Stretch
- Groin Stretch or Samson Stretch