A1 Push Press w/ 4 sec. lower each time x 4 reps x 4 sets, rest 20 sec.
A2 Hardest ballistic push (laying ball throws or plyometric push up or deficit plyometric push up) x 8-10x 4 sets, rest 40 sec.
A3 DB death march x 10m x 4 sets, rest 60 sec.
Teams of 2:
200’ banded sprint – you guy/ I go
1 minute amrap rope climbs (p1 does 1 minute then P2 does 1 minute)
rest 30 sec. bt. rounds
then right back to the banded sprint for 7 rounds each person
**if you trained on Wednesday then sub out rope climbs for 1 minute of burpees