5:30 am start, opening and disclaimer

Warm ups

Side stretches – 10 each side

Arm burners – 10 in cadence each way

Good mornings – 10 in cadence

PT

Lat Extensions – 15

Overhead press – 15

Curls – 15

WWII sit ups – 15

Chest press – 15

Ruck fast pace 1/2+ mile

Round 2 PT

Squats – 15

American Hammer – 15

Merkins – 15

Lat pulls – 15

Flutter kicks – 15 in cadence

Round 2 Ruck fast pace 1/2+ mile

Round 3 PT

Ruck swings – 15

Lat extensions – 15

Overhead press – 15

Curls – 15

LBC – 15 in cadence

Flutter Kicks – 15 in cadence

Cool down

Side straddle hoop – 15

Merkins – 10

Burpees – 10

Good nights – 10