Patriot PT

"4 Acres of Sovereign US Soil"

For time:
Run 4 miles
200 pushups

Scale as needed
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Patriot PT

Prep: 50 jumping jacks, 15 ea of pullups, pushups, situps, back-extensions, bwt squats

Lifting: Deadlift 5-5-5

Main event: 5 rounds for as quickly as possible of
                   10 box jumps or 20 tuck jumps
                   15 steps of walking lunge with 95# in front "rack" position
                  

Patriot PT

5 rounds for time:
10 strict pull downs
30 pushups (increase range of motion with dumbbells or pushup handles to increase difficulty)

Conditioning: run 1.5mi

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Pic of the Day

Couldn't resist

Patriot PT

"4 Acres of Sovereign US Soil"

For time:

Run 4 miles

200 pushups

Scale as needed

Post time to Comments

Patriot PT

Prep: 50 jumping jacks, 15 ea of pullups, pushups, situps, back-extensions, bwt squats

Lifting: Deadlift 5-5-5

Main event: 5 rounds for as quickly as possible of
10 box jumps or 20 tuck jumps
15 steps of walking lunge with 95# in front "rack" position

Patriot PT

"SHOTGUN"

For time:

Run 1.5 mi then complete 50 of each if the following:

Benchpress bwt

Deadlift bwt

Pullups

Boxjumps (24"/20")

Steps of walking lunge

Situps

Post time to comments

Scale as needed