Warm Up
Tabata Plache
5 x 3sets
Weighted Pushups
Weighted Dead Hang Pullups
Weighted Ring Dips
Skill Work:
Pistols-left leg
21-15-9
Push Press 95/65
Row for Cal
Burpess
15 min cutoff
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Optional
Standards Rifle/Shotgun
5/1 10X FAILED DRILLS
COVER
HIGH BARRICADE
-PIE
-POP OUT
LOW BARRICADE
-PIE
-POP OUT
Time for Chipper 11:05(felt good) slow but unbroken until the last push press.
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