Friday 10/1

Plyo Laps.........

Very Becoming......

Warmup: 

10 minute KB complex - 1 min of each exercise on each arm
Swings - Lunges - Presses - Rows - Slashers

1) 5rds
6x Bench Press - increase wgt until difficult but doable
6x Renegade rows @ 35/20

10x Hello Dolly

Instep Stretch

2) 5rds
6x Sandbag Squat @ 80/60
6x Jumping Lunge
6x Ankle to bar

3x Y&L

3) For time 

800m run with 80/60  lb sandbag
800m run unloaded
10x burpees - winner does 5x burpees

Comments:

Moderate Strength sessions followed by a hard ass Work Capacity.  Max effort on the third circuit.  It is a race.