Warm Up: Run 400m, 15x turkish get ups left side (16kg/12kg), run 400m, 15x turkish get ups right side.
Work Capacity: Complete the following for time...
100x ball slams (50#/30#)
*Every minute on the minute, stop what you are doing and perform 5x KB swing (32kg/24kg).
Endurance: 4x400m sprint (rest 2 minutes between each sprint).
Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (3-4x 45# plate).