SPEAR WARM UP (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs

3 x 2 minute Bas Rds-All Around
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Deadlift 5×3

800 m run
15 pull-ups
50 push ups
1 x 5/1 prone Dri-Fire Shot(w/Shotgun)
400 m run
10 pull ups
40 push ups
2(Right/Left) x 5/1 Kneeling From Cover Dri-Fire Shot(w/Carbine)
200 m run
5 pull ups
30 push ups
4 x 5/1 Standing Dri-Fire (w/Shotgun)
For Time

Standards - Pistol/Carbine/Shogun