Workout #1:
Set 1: 5 min to find 2RM Back Squat
(255#)
Set 2: Thruster Ladder
Start at 50# less than your previous 1RM. Do 1 Thruster every 30 seconds, adding 10# after each successful rep. Score heaviest successful lift.
(205#)
Set 3:
30 Bear Complex on the 30s
Start at 175#, drop weight as necessary. Once you drop weight, you can't put it back on. If you miss a rep or miss a time hack, drop weight. Post final weight.
(115#)
Workout #2:
4.5 mi Road March w/ min 55# Ruck - goal = 1 hour
(56:00)
Set 1: 5 min to find 2RM Back Squat
(255#)
Set 2: Thruster Ladder
Start at 50# less than your previous 1RM. Do 1 Thruster every 30 seconds, adding 10# after each successful rep. Score heaviest successful lift.
(205#)
Set 3:
30 Bear Complex on the 30s
Start at 175#, drop weight as necessary. Once you drop weight, you can't put it back on. If you miss a rep or miss a time hack, drop weight. Post final weight.
(115#)
Workout #2:
4.5 mi Road March w/ min 55# Ruck - goal = 1 hour
(56:00)
