Aerobic Capacity:
25 min light jog/ walk
6 x 70 yard sprint w/ 1:00 recovery

Strength:
1.) Squat: 5 x 65% (of 90% of Est. 1RM)
5 x 75% (of 90% of Est. 1RM)
5+ x 85% (of 90% of Est. 1RM)

2.) Russian Barbell Step Ups: 3 x 8E

WOD:
For Time:
– 100 Double Unders
– 75 Wallballs 20/10 lb.
– 40 Chest-to-Bar Pull-Ups
– 30 Burpees
– 20 Kettlebell Swings 70/53

Accessory:
– Glute/ Ham Raise: 3 x 6-10
– Farmers Walk: 2 x 200m @ 53/35