MOVEMENT

Linear Active

  • Knee Hug x 15 yards
  • Leg Cradle x 15 yards
  • Toy Soldier x 15 yards
  • Inch Worm x 3
  • Forward Skip x 15 yards
  • Lateral Skip x 15 yards/side

3 Rounds

  • Squat-to-Stand x 5
  • DB Thruster x 5
  • Chin-up x "easy set"

CONDITIONING

AQAP

  • Run x 400m
  • Chin-up x 9
  • Run x 400m
  • DB Thruster x 15
  • Run x 400m
  • Assault Bike x 21 cals

*Rest 2 min

  • Run x 400m
  • Assault Bike x 21 cals
  • Run x 400m
  • DB Thruster x 15
  • Run x 400m
  • Chin-up x 9

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