Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Deadbug 30-45sec Plank Hold on Rings Strength: Front Squat 5 x 65/70/75/80% “The Chief” 5rds 3min work/1min rest 3 Power Clean (135/95) 6 Push-up 9 Squats Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted […]Read More