Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan" Warmup

Warm Up: 3x Rounds of Cindy
5x Pull ups + 10x Push ups + 15x Squats

Strength + Work Capacity: 4x Rounds
10 Push ups
15 Situps
5 Burpees
100 Meter Sand Bag carry (up and down stairs)
10x Box jumps
**use weight vest if you have one

Durability:
30 Minute EMOM (Run + 5x Push ups)

Stretch + Hydrate & Fuel