5 sets of 4 reps each arm

Option 1-
Run 1 Mile
Row 2k
Run 1 Mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Option 2-
600m Run
60 Walking Lunges
60 Russian Twists w/ ball
60sec Plank Hold
400m Run
40 Walking Lunges
40 Toe Touches
40sec Plank Hold
200m Run
20 Walking Lunges
20 Ball Slam (25/15)
20 Ball Slam Sit-up

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