SELECTION PREP

10min run/row/ski/ad

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2x5 wall sqt

2x20 sqt

2x5 GS w/5sec pause

2x5 straight leg box jump

2x20 lunge

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Work up to heavy BS

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HOSTAGE RESCUE

50X BACK SQUAT WITHOUT RACKING THE BAR STRAIGHT INTO A 2000M (CONCEPT2) SKIERG OR ROW FOR TIME

STANDARD

MALE: 50X BACK SQUAT @ BODY WEIGHT UNBROKEN // 2000M (CONCEPT2) ROW OR SKIERG @ 7:00.00 OR LESS

FEMALE: 50X BACK SQUAT @ 75% BODY WEIGHT UNBROKEN // 2000M (CONCEPT2) ROW OR SKIERG @ 8:00.00 OR LESS

RULES OF ENGAGEMENT (ROE)

If bar is racked before the 50x reps are completed, a penalty of an additional 2k is paid immediately per infraction. Once penalty 2k is completed, athlete will continue back squats until 50x total reps complete or bar is penalty racked again.

If the standard is not completed, I.E. bar is racked before prescribed reps completed and/or 2000m is not completed within time standard, you failed.

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5 sets of Plank pull to failure

Rest 2-3min between 

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100x push up

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Foam roll

Mobility