|i love my flag AND my country!|
Warm Up: Run 800m, junk yard dog, then 3 rounds of 5x pull ups, 10x push ups, 15x air squats.
Work Capacity: "Nate" - Complete as many rounds as possible in 20 minutes of the following...
2x muscle ups
4x handstand push ups
8x KB swing (32kg/24kg)
Then run 30 minutes at a moderate pace (use the toughest terrain you have access to (I.E.: hills, sand, field, etc).
Core: 3 Rounds: 10x Toes 2 bar, 60 sec plank, 10x russian twist each side (10kg), 10x WTD back extensions (20kg/10kg).