(OTSC) Outdoor Tactical Strength & Conditioning #04

Baseline + Warm up:
~¼ Mile Run (run up/over berm)HQ is Bakery

Evo 1:
(weight for Sandbag is AHAFP) [60# with 30# ruck]
½ mile Ruck (quick-step) with sandbag (+ other weight if you have it)
Ruck over berms, hills, stairs, etc…

Station 1: 5x rounds
~20 meter bear crawl + sandbag pull
5 burpees

½ mile Ruck (quick-step) with sandbag (+ other weight if you have it) [60# with 30# ruck]
Ruck over berms, hills, stairs, etc…

Back to HQ

Evo 2: Keg(s)
(sandbag if no keg)
3x rounds400 meter keg carry - up berm
Then at top of berm
20x single shoulder keg squat (10x each shoulder)
20x overhead keg press
400 meter keg carry - back to start

3x rounds
Tire (hand-over-hand) pull ~20 meters
3x heavy keg clean & press
40x sledge stikes (20x each arm)
10x tactical sandbag movers

Finisher: ~¼ Mile Run

Stretch + Hydrate & Fuel