Baseline: Run 400m, then ROM drills.
Pyramid up to 5 RM Back Squat.
Strength: Back Squat
5 reps @ -5% of 5 RM
2 sets x 5 reps @ -10% of 5 RM.
Stamina: 5 Rounds, not timed:
15x Back squat @ 45% 5 RM,
25×4-count mountain climbers,
max time hanging towel hold (put a towel over a pull up bar, and see how long you can hang before your grip goes out).
Work Capacity: Complete 3 rounds of the following…
- 21x Thruster (95#/65#)
- 15x KB swing (32kg/24kg)
- 12x pull up
- 9x burpee
Durability To Be Done at a Much later Time: 3 Rounds for max distance – 60 second row, 60 second active rowing rest, 45 second row, 45 second active rowing rest, 30 second row, 30 second active rowing rest. 100x 4-count fluter kicks, 100x leg levers. Warrior Yoga mobility drill