Group Warm-up

• 400 m Run then 2 rounds of…
  • 25 Seal Jacks
  • 20 Dynamic Squats
  • 15 Shoulder Taps
  • 10 Groiners w/ T-stab (5/5)
  • 5 Walkouts to Push-up

Workout 

Complete 4 rounds at each couplet then run 400 m.

• Couplet #1
  • 5 Thrusters/ 10 Split Jumps/ 400 m Run (after 4 RDs)
• Couplet #2
  • 5 Pull-ups/ 10 Push-ups/ 400 m Run
• Couplet #3
  • 5 Burpees/ 10 Tactical Lunges/ 400 m Run
• Couplet #4
  • 5 Devil Press/ 10 Slam Ball o/ Shoulder/ 400 m Run