Baseline:

ROM Drills ~10minutes

500m row
15x air squats
500m row
15x back squats (45#)

warm up to 70% of 1RM back squat

Strength:
Back squat - 3 reps x 10 sets at 70% 1RM

Work Capacity:

5 rounds for time of; 30x situps, 20x KB swings (35#/25#), 10x box jumps

Durability:
3 rounds - 60 second plank, 10x reverse hyperextensions (45# plate)

Stretch + Hydrate & Fuel

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Dojo Fitness Class:
KettleBell work for multiple sets
Leg lifts
Medecine Ball Throws