A.M - Select Pers
2 x 800m run @ 1:1 rest
3 x 400m run @ 1:1 rest
4 x 200m run @ 1:1 rest
Patrol Order 8kg
Basic Fitness Assessment - All Pers
Max Strict Push Ups in 2 minutes
Max Situps in 5 minutes to a 3 second cadence
Run 2.4km for time.
P.M - Strength Pers
4 x 2 Front Squat
5 x 3 Deadlifts
then,
AMRAP 30min:
10 x Power Clean @ 30kg
10 x Push Press @ 30kg
10 x Bent Over Row @ 30kg
10 x Wall Ball
10 x Box Jump
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