Warmup

Run:  2 miles sub 20 mins

Stretching

 Dips/chins: 3x8

HSN: 6 mins @ 22kg; 12 rpm

High rep arm work

 Warmup

CL-SQ-PP:  4x5 @ 2x24kg

Push-ups:  3x20

KB row:  3x10 @ 2x24kg

High rep arm work

Ruck:  1.75 miles @ 25 lbs

 Warmup

Dips/pull-ups:  5x6

HSN:  4 mins @ 22kg; 16 rpm

Arm work

Ruck:  1 mile @ 22kg

Warmup

CL-SQ-P:  3x5 @ 2x24kg

Push-up:  2x25

KB Rows:  3x10 @ 2x24kg

Arm work

Ruck:  1.5 miles @ 25 lbs 

Stretching

 4 day Drill.  Ended with a PT test.

Push-ups:  60

Sit-ups:  55

1.5 mile run:  12:12 

Ended up slowing the pace in the run to help motivate one of my guys.

 Warmup

HSN:  4 mins @ 22kg; 15 rpm

Dips/Chins:  5x6

Ruck:  1 mile 

Arm work

 Warmup

Run:  2 miles in 17:15

Gada work

 Warmup

CL-SQ-P:  3x5 @ 2x24kg

Push-up:  2x40

KB Rows:  3x10 @ 2x24kg

Arm work

Yardio

Stretching

 Stretching

HSN:  4 mins @ 22kg; 14 rpm

 Warmup

Dips/chins:  5x5

Arm work

Stretching