STRENGTH
Squat 4-4-4-4
Rest 4 min.
Squat 4+ (take your heaviest set of 4 and do as many reps as possible), recruits skip this!
Romanian Deadlift 3 x 10 reps
3 x 20 v-ups (slow and controlled)
BURNER
4 Rounds of…
- 250m Row/Run
- 25 Thruster 95lb
- 25 Burpees
- Rest 1 minute
*Competitor: As prescribed
*Established: 75 lb thruster
*Recruit: Recruits skip 4+/Sit-ups if you can't V-up/45 lb thruster