Baseline:
ROM Drills
400m run
15x overhead squats (50#)
400m run
15x pullups

Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats 85#
Dips
Lateral jumps over the bar x2

Duarability:
10 rounds - 30 second max distance row on max weight - 30 second rest (should hit 125-150m each round)

Stretch + Hydrate & Fuel