Military Workout Mon 07 Nov 11

A.M - Strength


1-1-1-1 Bench Press
5 x 3 DB Press
5 x 3 Push Press
5 x 3 Bent Over Barbell Row
5 x 5 Rolling Tricep Extension


A.M - All Pers


Fitness Assessment
Max Strict Push Ups @ 2sec cadence
Max Prone Hold
Max Strict Heaves
Max Effort on Beep Test


P.M - Strength


1-1-1-1 Back Squat
5 x 3 Back Squat @3RM
5 x 2 Speed Deadlift @4RM
5 x 5 Single Leg Squat @10kg (each side)
then:
5 rounds of:
400m Row
15 Full Body Dips
15 Heaves
15 Push Ups