Work Capacity:
Every 5 mins x 4
Run 400m
25 Wall Balls@20/14lb
10-15 C2B Pull ups
Rest 5-10 mins
Every 5 mins x 4
Bike 25 cals (Bike erg or assult bike)
20 SA OH Walking lunges@22/15
5-10 Strict Pull ups
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Skill Development:
Spend 20 mins working on a weakness.