Spec Ops Selection PT preparation for 1/9/2017 – Entering a phase with a combination of gym time lifting weights and running improvement.

Training:

1) Find 1RM Front Squat

2) 6 rounds:

3 x 80% Front Squat Max

3) 5 rounds:

SOF SELECTION PT PREPARATION 1/11/2017

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4 x Bench Press

4 x Dumbbell Bent-Over Row

4) 4 rounds:

45s Front Bridge

5 Push-ups

20s Side-bridge

5 Push-ups

20s Side-bridge

16 x Flutter Kicks (2 kicks = 1)

SOF SELECTION PT PREPARATION 1/17/2017

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5) 2 x 800m Sprints