Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: Situp progression 30% of 2 min max +5 reps x 3 rounds. 4th round work full minute for max reps
Bear Crawl down and back ( approx 50 m)
Crab Walk down and back
Partner Wheelbarrow down/switch and come back
20 x pick 120 lb sandbag up put it on top of jerk box and push it to the other side. Partner repeats.
Ruck 400 m with 50 lb ruck and 120 lb sandbag. Switch as needed
Amrap 25 minutes
Selection candidates wear 50 lb ruck throughout workout. Never let it touch the ground. On feet during situps, in front during crab walk.
OR (for those who might not like crawling around on the ground as much as the rest of us)
AMRAP 20 minutes
Finisher: Blog or "Big Girl" over the shoulder throws. The Blob which has been renamed "Big Girl" is a big exercise ball that I filled with water. I think it probably weighs about 150 pounds. It is a good finisher to take the ball from the ground and go up and over the shoulder. This ball is also far easier on the driveway than the concrete Atlas stones.
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