STRENGTH – Push Press 3-3-3-3
CONDITIONING –
20 Russian KB Swings (55/35)
10 Thrusters (95/65)
18 Russian KBS
9 Thrusters
16, 8
14, 7
12, 6
10, 5
8, 4
6, 3
4, 2
2 Russian KB Swings
1 Thruster
ENDURANCE –
Warm Up – line drills, 400m run
Working sets – 2 x 1 mile (1:1 work/rest ratio)
Cool Down – 200 – 400m, stretch and roll out
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