Strength
4 Sets:
5 back squats (build, 75-80%)
Rest :20
3 dual DB jump squats (very light)
Rest 1:30-2:00
Conditioning
“Shakedown’
For Time:
600 meter run
30 thrusters
400 meter run
20 thrusters
200 meter run
10 thrusters
Time cap: 15:00
RX: 75/55#
Bulletproof Shoulders
3 RFQ:
10 dumbbell lateral raises
10 dumbbell front raises
10 dumbbell Z press
Rest 1:30 between sets.