A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft
B) For Time:
50 GHD Sit-ups
40 Overhead DB In Place Lunges (35/20 ea. hand)
30 Ring Rows
20 V-Ups
rest 5 min
For Time:
500ft Farmers Carry (70/53)
400ft Reverse Sled Pull
300ft Farmers Carry
200ft Reverse Sled Pull
100ft Farmers Carry
50ft Reverse Sled Pull
C) 3 Sets
DB Lat Pull-Over x20
Supinated Barbell Front Raise x15
Barbell Skull Crusher x20
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