Warmup: 5rds
50 uphill jog.....backwards
20x stepups
10x elevated pushups
Training:
1) 5rds - Lower Strength
10x Walking Lunges (95#)
5x Jumping Squats w/ barbell
5x Jumping Squats
Hug Mobility
2) 5rds - Upper Strength
8x KB / DB floor press (#25)
Rope Climb or 2x Rope tire pull
8x Diamond pushups
5x PVC good mornings
3) 10 minutes - Work Capacity
10x Sand bag getups (#40)
Swings (#35) while partner is doing SBGU's
Switch and continue for 10 minutes
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