Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#
Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks
Conditioning
6 min of:
• :20 Max Back Squats 135/95#
• :40 Rest
3 min Rest
6 min of:
• :20 Max Back Squats 95/65#
• :40 Rest
2 min Rest
• 30 cal Air-Bike