Week of 12.4.17 APFT 2.0

 

Mon 4th

3 RFT

100 Mt sled pull or push

225/155

15 Tire flips

400 Mt run

Tue 5th

400 Mt kb fmrs carry 62/45(2). Every 50 mts do 20 push ups, 20 squats w/kb. And every 100 mts, sprint to box and back.

Wed 6th

E3MoM for 24 Min

2 Squat C&J 185/115

4 Burpees

6 Wallballs 30/20

Do not dump weight at top. Use heavy but manageable lbs.

Fri 8th

Hang from a pull-up bar for 7 minutes

Each time you drop from the bar, perform:

400 Mt run

20 GHDs

1 Legless L seat rope climb. Start from the ground seated.


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