6NOV
Military prep, W2D3
Main:
Weighted Pullups 4x 5-7
Cable rows 4x 15
Lat pulldowns 4x 15
Core:
situps 4x 25
4-count bicycle crunches 4x 25
Then... 3 round
30sec left side plank
30 sec right side plank
1 min plank
Run:
8x 200m hard with 2min rest
2x 400m hard, 90sec rest
1x 800m hard