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

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

Strength + Work Capacity: 4x Rounds
1x Rope Climb
10x Push Ups
10x Tire Flips
¼ Mile Run

Metabolic Work
21-15-9
Thrusters 45# bar
Push Ups

Durability:
3x Sled Push & Pull

Stretch + Hydrate & Fuel