Prep
Flow, Walking Lunges, PVC pulses, goblet squats, seated presses
Strength
Sled pull
Single leg deadlift
TRX rows
Work Capacity (intervals)
5×10/40 jump squat rope slams
2m
2 sets 5×20/30, 2m rest;
Rope plank pulls
Sandbag cleans
Chassis Integrity GRIND15
1 lap clean and toss
2x down up and carry