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Week 2(of 6), Day 7

A. Condition
400 Meter Run
50 Thrusters@95/65
400 Meter Run

Alpha – As written
Bravo – 75/55
Charlie  – 65/45
Delta – 45/35, run 200 Meters

B. Build
B1. Choose One:
Chest to Bar Chin-Up – 3-8 x 4
Chin-Up – 3-8 x 4
Modified Chin-Up – 3-5 x 4(video is at the bottom)
Negative Chin-Up – 2-3 x 4, use a band if needed
B2. Tempo Half Kneeling SA DB Press
8-10 x 4, pause 2 sec at the top, 3 sec decent, pause 2 sec at the bottom
If you have mobility issues try the land mine press

Extra
Wall Facing HS hold – :10-20 sec x 4
or
HS w/ feet on a box – :10-:20 sec x 4
+
Powell raises – 10 x 3 sets