3 minutes Assault Bike – 30s hard/30s easy
3 minute Row – 30s hard/30s easy
5 Wall Squats
5 kettlebell swings to middle of sternum (focus on hips and hinge)
5 goblet squats
10 fire hydrant circles each leg
5 back squats
5 good mornings
Back Squat: E2:15 for 8 sets, perform 4 back Squats. Start around 70%, and increase as able to a heavy final set. Perform these reps beltless.
Deadlift: E2:15 for 8 sets, perform 4 deadlifts, NOT TNG. Start around 70%, and increase as able to a heavy final set. Perform these reps beltless.\
Bulgarian Split Squats: Using dumbbells or kettlebells, perform an AMRAP set each leg using 60% of BW (scale as needed). You are aiming for 10+ reps. Rest 2 minutes between legs.
Rest 2 minutes, and repeat.
Perform an additional set on weaker leg. How to tell weaker leg? 1) The reps are more difficult using that leg or 2) You’re more off balance using that leg.
Carry: Carry a 100/70 sandbag 400m.