Baseline
2 Sets: 400 meter run, 30 step walking lunge (15/15), 15 Jumping air squats
Stamina
5 Rounds not for time:
12 DB Bulgarian Split Squats (6/6), 45#
1 minute Plate Pinch Grip Hold w/ 25# plates
6 Turkish Get-Ups (3/3) @ 1 pood x 3, 1.5 pood x 2
Work Capacity
Alternating Tabata KBS (1.5 pood) and Slam Balls (40#)
Rest 1 minute
Alternating Tabata 1 arm KB Thruster Right (1 pood) and 1 arm KB Thruster Left (1 pood)
Rest 1 minute
Alternating Tabata Pushup and DB Hang Power Clean (45#)
*Alternate between 2 movements for 4 total times in each grouping (12 minutes total)
83 - 61 - 84
Durability
Mobility Drills
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