(OTSC) Outdoor Tactical Strength & Conditioning #04

Baseline + Warm up: Walk with heavy sandbag for ½ mile.

SealFit Grinder PT: (weight for Sandbag is AHAFP)
10x Burpee Jump Overs (long-ways)
20x Sit-Ups (hold at chest)
10x Get-Ups, right leg (hold on shoulder)
20x overhead press
10x Get-Ups, left leg (hold on shoulder)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs (long-ways)
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges (switch soulders between reps - if Sandbag hits ground 10x pushups)
Finisher: Max Rep Push-Ups in 2:00 (with Sandbag on back)
[36x]

Endurance: Fireflies Ball Park
1x Cirlce stadium with weight
20x Box Jumps (no weight) at grass bench area
5x Bear Crawl up grass slope with weight (dragging or balancing)

*Secret Evo*
Wheelbarrow hand-walks UP grandstand stairs.

Return to Bakery Start with Weight

Work Capacity: ‘Tire Battle’ up the hill
Pull a heavy ass tire 20 yards
Flip a heavy ass tire 20 yards
Deadlift a heavy ass tire 20 times
(when done, without rest, pull tire back down to bottom of hill for other person to start)

Hydrate & Feul