(OTSC) Outdoor Tactical Strength & Conditioning

Baseline + Warm up:
ROM Drills ~10minutes (Mat Chan + Stretch)

Strength: Sandbag PT
3x Rounds
10x Power Clean, 10x Press, 10x Back Squat, 10x Push ups

Metcon:
400m run
25x Kettle bell swings
400m run
25x Kettle bell swings
400m run

Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Sandbag Clean + Press + Back Squat
Push ups
Lateral jumps over sandbag x2

Duarability:
3x rounds
8x Tire Deadlifts
Plate Overhead Hold + Walk (30#/20#) ~100m
Tire Pull (AKA Tractor Pull) ~100m

Finisher:
½ Mile Run

Stretch + Hydrate & Fuel