Baseline:
ROM drills
500 m row
15 x air squats
500 m row
15 x back squats (45 lbs)
warm up to 70% of 1 RM back squat
Strength:
back squat - 3 reps x 10 sets at 70% of 1 RM
Work Capacity:
5 rounds for time (RFT)
30 x sit-ups
20 x KB swings (24/16 kg)
10 x box jumps (20 in or 24 in)
Durability:
3 rounds - 60 second plank, 10 x reverse hyperextensions (45 lb plate)
Hip mobility drill