Chest to Bar Pull-up or Bar Muscle-up
_____________________________
(make consistent increases)
(make consistent increases)
100m Recovery Jog on Assault Air Runner
150m Recovery Jog on Assault Air Runner
______________________________
(make consistent increases)
No rest between exercises.
10-15 Nautilus Mult-Biceps
(alternate rounds with a partner)
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Hammer Strength Decline Press
10-15 Nautilus Mult-Triceps
(alternate rounds with a partner)
–
100m Recovery Jog on Assault Air Runner
150m Recovery Jog on Assault Air Runner
________________________________
1:00 Farmer’s Carry or Hold
__________________________________
Build to a heavy set of 2
Build to a heavy set of 2+1
80% 3×3
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~Jack Welch