Warmup
• 400 m Run
10 – 8 – 6 reps of:
• Air Squats
• Shin Hops
• DB Shoulder Press 25/15#
• PVC Passthroughs
Strength
Back Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Weighted Pull-ups (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
4 rounds:
• 20 steps Seal Walk
• 50 Flutter Kicks
Conditioning
For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps:
• Bear Complex 135/95#
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
• Chest-to-bar Pull-ups
For max calories:
• Reverse Tabata Air Bike
NOTES: Bear Complex rep is a power clean to a front squat to a push press to a back squat to a push press. Reverse tabata is 8 rounds of 10 sec of work and 20 sec of rest.