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Warm Up: Row 500 (sprint last 100m), then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then work up to 84% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 2 reps @ 84% 1 RM
Work Capacity: Complete 12-9-6-3 reps of...
Rest 3-5 minutes
*If you do not have an aerodyne, substitute with running, rowing or prowler.
Core: 100x sit ups