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
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80% Effort Deadlift

6 Front Squats (135)
8 REPS: 2+Elbow+Muzzle Punch w/Blue Gun
10 REPS: High Rd (5 each leg)
12 Pullups
5/1 x 1 TRGT
Repeat 4 times
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Pistol Standards
10 5/1 x 1 TRGT

COVER x 5 each

HIGH BARRICADE
-PIE
-POP OUT

LOW BARRICADE
-PIE
-POP OUT