SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10 Obj: Strength, Chassis Obj: Endurance Obj: Bodyweight Strength Obj: Work Capacity, Chassis Obj: Strength, Endurance Integrity Assessment, Work Capacity Integrity Warm Up: Warm Up: Warm Up: 3 Rounds Warm Up: Warm Up: 3 Rounds 3 Rounds 10x Squats 3 Rounds 3 Rounds Sandbag Complex @ 20/40# Sandbag Complex @ 20/40# 10x Push Ups 8x Squats 5x Sandbag Clean @ 20/40# Instep Stretch Instep Stretch Run 100m 4x Walking Lunge 20x Step Ups 5x Shoulder Dislocate 5x Shoulder Dislocate Instep Stretch 8x Push Ups 10x Push Ups 8x Sit Ups Instep Stretch Training: Training: Training: Instep Stretch (1) 6 Rounds (1) 6 Rounds (1) 2 Rounds 4x Sandbag Front Squat - 3x Sandbag Squat Thrust - Run 2 Miles at your "Per Mile Use Your SESSION 3 Training: Increase load each round Increase load each round Interval Pace" using your Bodyweight Assessment (1) 20 Minutes - As Many until 4x is hard, but doable, until 3x is hard, but doable, SESSION 2 6-Mile Run Results to calculate you Rounds As Possible then immediately .... then immediately .... Time and the MTI Running reps below. (AMRAP) 2x Bodyweight Explosive 1x Burpee - be explosive! Calculator 4x Sandbag Clean and Step Squat Jumps - unloaded - Hip Flexor Stretch Rest 8 Minutes between efforts Training: Over @ 40/60# be explosive! (1) 6 Rounds 4x Burpees Hip Flexor Stretch (2) 6 Rounds 30% Max Rep Hand Release 5x Sandbag Front Squat - Push Ups every 75 Seconds For this event, (2) 6 Rounds Increase load each round Clean the bag, step over the 3/6x Chin Ups until 5x is hard, but doable, For example, you scored 30x bench 4x Sandbag Burpee increase Kneeling Rope Pull @ 40/60# Hand Release Push Up Rep Clean the bag, step back over load each round until 4x is sandbag or 3/6x Mixed Grip during SESSION 3's the bench hard, but doable Pull Ups assessment. 30% of 30 Clean the bag, step over the Lat + Pec Stretch Lat + Pec Stretch Reps = 30 x .3 = 9x Reps. bench Set a repeating, countdown Clean the bag, step back over (3) Run 2.5 Miles, Moderate (3) 20 Minute Grind timer to 75 seconds. On the bench Pace Lee Special @ 40/60# "go" complete 9x Hand Do 4x Burpees Sandbag Release Push Ups. You can Moderate = Comfortable but 5x EOs break the set, if necessary. Start again .... not easy 5x Sandbag Toss & Chase @ The faster you finish, the 40/60# more rest get before the (2) 10 Minute Grind (4) Foam Roll Legs/Low Back next round starts. 15/15 Low Back Lunge (4) 2 Rounds 10x Sandbag Good Morning HAM - Hip Mobility Drill (2) 6 Rounds @ 20/40# 30% Max Rep Jumping 15/15 Kneeling Founder Lunges every 75 Seconds (3) 2 Rounds (3) 6 Rounds HUG - Hip Mobility Drill 30% Max Rep Pull Ups every 75 Seconds