4DEC

Military prep, W6D3

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

Pendlay rows 4x 10

"36s" 3x

Core: 3 sets :45 on/:15 off

situps

hollow rock hold

Russian twists

Right Side plank Left Side plank

Run:

800m easy warmup then... 1:1 work to rest

5x 100m sprint

4x 200m just shy of a sprint

3x 400m hard

2x 800m mod-hard

1x mile tempo

800m easy cool down