Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (75#-105#).
Strength: Work up to 1 RM front squat
Stamina: 5 Rounds, not timed: 5x Front squat @ 75% 1 RM, 10x weighted step up each leg (2 x 35# kb or db, 50m bear crawl.
Work capacity: “Fight Gone Bad” with body armor: 3 rounds, complete max reps in 60 sec at each station…
Row, wall ball (20#/12#), sumo deadlift high pull (75#/55#), box jump (24in/20in), push press (75#/55#), rest
Durability: 2 mile recovery run. 100x sit ups, 100x arm haulers. Active stretch or Yoga.