5 minutes of 15m Forward bear crawl
10 Kipping swings
15m Backward bear crawl
Strength / Skill work
1. Bench press
1.1 Built to a daily 2RM
1.2 Drop down to 80% and do 6 more sets
1.3 Drop down to 60% and do 3 sets of max reps.
Rest 2 minutes in between sets.
*Work with a spotter!
50/40 cal Assault Bike/Row/Run/Ski
rest, then 3 rounds for time:
9 C2B Scale = Pull up or Ring row
12 Burpee box jump over 24/20in
15 KB swings 32/24kg
3 min rest, then 50/40 cal Assault Bike/Row/Run/Ski
Time cap = 25 min
Posterior chain strength 20 Hip thrusters, both legs 20 Hip thrusters, single leg (10 each) 40 Arch rocks Divide as needed.