3JAN

First week of the new year down, get ready for a 20-Mile Ruck next week. Welcome back to our regularly schedule programming!

Strength:
Squat 4x4
Hexbar DL (Use the higher Grip if you have the standard, or a 3” block") 4x10
Superset: Leg Curl + Step Up 4x12
Unassisted Sit Ups 4x40
Decline Crunch 4x15

METCON:
500m Row for Time

Conditioning:
14x400m Intervals (Running) 1:3 Work/Rest