11.7.19

Conditioning
In Teams of 2…
3 RFT:
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.

Accessory (Optional)
Superset:
DB Seated Z Press
SA DB Row
9-7-5 Reps
(Tempo: 31X1)
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.