AM Training:
5 Rounds of:
400M Run
Bear Complex: 10-8-6-4-2
(95-115-135-145-155)
-Then-
12min AMRAP of:
Weighted Dips-12 (20# Med Ball)
Renegade Rows-14 (70#)
(6 Rounds)
Lunch Training:
4 Rounds of:
4 Min Heavy Bag
16 Mace 10 & 2's (15#)
PM Training:
Dips-12
Pull Ups-10
Clapping Push Ups-12
Commando Pull Ups-10
Dive Bomber Push Ups-12
Wide Arm Pull Ups-10
SHSPU-10
Close Hand Pull Ups-10
Straight Bar Dips-12
Strict C2B Pull Up-8
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