AQAP complete:
800m Run
21 Unbroken Bench Press (100% BW/70% BW)
800m Run
15 Unbroken Bench Press (100% BW/ 70% BW)
800m Run
9 Unbroken Bench Press (100% BW/ 70% BW)
1 min of Preferred Cardio
90 secs/side Hip & Knee External Rotation on the floor
Then for 8 Mins cycle through:
5/side Banded Psoas March
8 Hip Thrusts
8/side Banded Side Clams
8/side Banded Side Lying Hip Abduction
8/side Banded Lateral Walk
8 Banded Squats
15 Hollow Rocks / 15 Sec Hollow Hold
In Teams of 5 (Funnel Style) complete 4 sets of:
1 Min Wall Balls (20/14 - 14/10)
1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows
1 min Assault Bike
1 min Devil's Press (50/35 - 35/25 - 25/15)
1 min Row
Rest 2 mins
Every member starts at a different station
On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs
In a 10 min window complete 3 sets of:
12 DB Chest Flys
15 Banded Triceps Extensions
10/side Kneeling Alternating DB Curls
Rest 2 mins
Complete 3 sets of:
6 Bench Press (T30X1)
Rest 15 secs
Max (-1) DB Push Ups
Rest 2 mins
Complete 3 sets of:
30 sec /side Side Plank
1 min Front Plant
Rest 30 secs
Complete 2-3 sets of:
12 Prone Snow Angels
12 Incline Bench Prone Trap Raises
Every time you break up the Bench Press, perform 200m penalty run.