OPEN PLEASE MAKE SURE YOU GO ONLINE AND ENTER YOUR SCORE SO I CAN VALIDATE IT BEFORE MONDAY AT 5:00PM

Open Workout 19.1   If not done

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

 

WARM UP 

• Banded glut walks 
• banded shoulder warm up 
• 2x lateral crawl with yoga block on back
• 10 Kb swings 
• 10 shoulder retractions in plank position 
• 10 shoulder retractions on rig

STRENGTH

Sumo Deadlift – Heavy Triple
10m time Cap

“SED PT Test”

400m Run
45 Swings (55/35)
400m Run
30 Thrusters (95/65)
400m Run
15 Pull Ups
400m Run

Advanced

“SED PT Test”

400m Run
45 Swings (70/55)
400m Run
30 Thrusters (115/85)
400m Run
15 Pull Ups (CTB)
400m Run

This is the PT test the Special Enforcement Detail runs every 6 months.

It must be completed in under 15 min. to pass. Give it a go.

 

FINISHER 2-3 rounds if time 

• 10 bicep curls … hammer
• 10 dips or tricep press using bands 
• 10ps  side plank eternal rotation … use small wights …… can be from knees