Warm Up: Sand Bag drills 15 minutes
Strength / Stamina: 8-7-6-5-4-3-2-1 Thruster
Work Capacity: Body Armor: w/ 20# vest (or ruck) do:
- 1 mile run
- 100 pull-ups, 200 push-ups, 300 squats
- 1 mile run
Durability: plank hold 3 x 2 minutes. Active Stretch 10 minutes
2 comments:
Didn't have a sand bag so did some KB work. Thrusters, started with 135# and ended on 185# for the last couple of rounds.
Thrusters are difficult when they are heavy.
Set of 8: 95#
Set of 7: 115#
Set of 6: 135#
Set of 5: 155#
Set of 4: 165#
Set of 3: 175#
Set of 2: 185#
Set of 1: 185#
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