Baseline:

ROM Drills ~10minutes

500m row

5 rounds - 5x push press, 5x pushups
(start at 45#/35# then increase 10# every round)

Strength:

Push press 75% of 1RM 3 reps x 10 sets

Work Capacity: “Lumberjack 20”

20 Deadlifts (275#)

Run 400m

20 KB swings (25#)

Run 400m

20 Overhead Squats (115#)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45# each)

Run 400m

For time.

Durability:

5 rounds - 20x KB swings (35#/25#), 10x sit ups, 5x push ups

Stretch + Hydrate & Fuel