11/07/26 - Sat

BASE

Team of 3

400m Burden Run (2x 9/6kg MedBall)

100 Thrusters (43/30, Shared)

400m Farmers Carry (2x 24/16)

100 Hang Power Clean (Shared)

400m Burden Run

100 Thrusters (Shared)

10/07/26 - Fri

BASE

Every 2min x20

1: Max Cal Row

2: Rest

3: Max Cal Ski or BikeErg

4: Rest

*Target: 40/32 Row & 36/30 Ski or 40/32 BikeErg

09/07/26 - Thu

BASE

BMU Practice

"Unlocking BMU Track"

Kipping Knees to Elbow

4x8

Strict C2B

3x5

Jumping BMU

4x5

"BMU Endurance Track"

Kipping Hips to Bar

3x5

Strict C2B

3x5

BMU

5 x 1-3 Reps

2min On / 2min Off x3

60 DUs

1 BMU

60 DU

2 BMU

etc.

*Keep adding one rep to the BMU each round. Start where you left off each set.