Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching

Warm up:
400m run (¼ mile)
3x rounds
5x pull ups
10x push ups
15x air squats

Strength:
Push press
3 reps x 2 sets @ 45#
3 reps x 5 sets @ 95#
3 reps x 3 sets @ 135#

Work Capacity:
AMRAP in 5 minutes of each set
(1 minute rest between sets)
Set 1: 5x box jumps, 7x toes to bar (or hanging “L’s”) [6]
Set 2: 5x pushups, 15x air squats [6]
Set 3: 5x burpees, 7x thrusters (KB 25# x 2) [6]

Durability:
4x Rounds
Prowler Explosive Pull - From Knees (~12m)
Prowler Pull & Push (~12m)
Farmers Carry (~12m) Go as heavy as you can

Stretch + Hydrate & Fuel