11.2

A. Push Press w/ 3 sec. lower – build to heavy single in 8-10 minutes
B. 3 rounds
30 sec. front loaded hold @ 55/35# per hand or heavy sandbag
30 sec. rope slam
30 sec. plank hold – weighted if you can
Rest 60sec.
+
Top of every 6 minutes
400m row
300m run
20 cal bike
X4 rounds

**scale up to 500m if you can maintain under 2 minutes




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