Baseline:
ROM drills
400 m run
3 rounds - 10 x air squats, 10 x back squats (45 lbs), 10 x air squats, groin stretch
Strength:
back squat 10 x 3 75% of 1RM
Work Capacity:
2 rounds for time
50 x pull-ups
75 x sit-ups
50 x overhead squats (75/45 lbs)
75 x double unders
Durability:
3 rounds - 50 x 4-count flutter kicks, 50 x leg levers
Yoga Short Form B