Fitness and Performance
3 sets:
Cossack squats x12
60 seconds rest
Plank hold x45 sec
60 seconds rest
Skipping practice x 60 sec
60 seconds rest
12 minute AMRAP
250 m row
250 m run
10 burpees
Sport
3 sets:
Box shoulder stretch x 30 sec
60 seconds rest
Seal walks x 3o’
60 seconds rest
Chest to wall HS hold x 30 sec
60 seconds rest
12 minute AMRAP
30 feet HS walk
100 front rack sand bag walk 90/60
20 CTB pull ups
