Warm up

200m run
20 Banded GMs
20 SPCs
20m Spider-man
200m run
20 Weighted GBs
20 SA Thrusters
20 Halos
200m run
10 Kipping Swings
10 BB Thrusters

Conditioning

De-load Week.
Conditioning
“Jack Daniels”
For Time:
1,000 Meter Run
50 Thrusters 30/20kg
30 CTB Pull-Ups

Body Armor

3 “Giant Sets”:
9 RDLs
15 Weighted Glute Bridges
27 Weighted Sit ups Sit-Ups
Rest 2:00 between sets.