GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
12 Pistols (6 each)
10 Air Squats with 3 second pause
8 Candlestick Rolls
STRENGTH/SKILL
Wide Stance Box Squat (8 X 3 @60%)
* every 60 seconds
METABOLIC CONDITIONING
Oceanside (Time)
4 Rounds
50 Double Unders
30 Wallballs (20/14/10)
15 C2B Pull Ups
* 15 minute cap
ACCESSORY
Accumulate 3 minutes of X band walks