In Teams of 2…
600m Assault Run (Change every 100m)
30 Synchronised Air Squats
20 Sandbag Cleans @ 150/100lbs
10 Push Press @ 135/95lbs (Each)
Time CAP 24mins
The sandbag cleans can be divided anyway between partners. The push press should be unbroken for every set.
DB Seated Z Press
SA DB Row
Rest 90secs between sets
Each set should be heavier than the previous one. Tempo: 3 seconds down, hold for 1 second at the bottom, explode up, 1 second pause before the next rep.