Military prep, W7D3

Main:

Weighted pullups work up to 1RM Then... pullups 3x 10

HEAVY single arm DB rows 4x 6 each arm

"36s" 3x

Core:

Toes-to-bar (slow and controlled) 3x10

back extensions 3x15

Run:

4x 800m hard with 90sec rest beat your Week 3 time