Warm Up: BB complex 75# – 105# with push-up chaser

Strength: 3RM Dead Lift

Stamina: 5 rounds: 2 x DL @ 3RM, 10 BPK, 20 45# overhead weighted walking lunges

Work Capacity:

for time: 100 Back Squats (135 -155#). Every minute do 5 burpees.

Durability: sprints 10 x 100 yds, 15 sec rest between sets. Active stretch

– BPK is a burpee – pull-up – knees to elbow complex.

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