30NOV

Black Lagoon W9D3

Warm Up: EMOM 15 1) 10cal Row 2) 30x DU 3) 12x Wall Ball Shot #20

Strength:

Push Press 3x10

Lateral Raise 3x10

RDL 3x10

GHDSU 3x20-30

TTB 3x10-15

Conditioning:

1-Mike Warmup, then 4x5min increasing tempo, no rest. Example, after the warmup, 5min at 7:30/mile, then roll that into 7:00… 6:45… 6:15

The pace should end somewhere around your ACFT pace