3 Sets:

• Banded Lateral Step x 10 ea
• Banded Forward/Backward March x 10 ea

Strength:

5 Sets: (Every 2:30 Minutes)

• Back Squat x 2 @ 70%
• Shoulder Press x 3

Skill:

• 5 Pull Up
• 10 Burpee

• Tabata Sit Up (8 Rds :20 on/:10 off)
• 10 Minutes Mobility

3 Sets:

• Banded Lateral Step x 10 ea
• Banded Forward/Backward March x 10 ea

Strength:

5 Sets: (Every 2:30 Minutes)

• Back Squat x 2 @ 70%
• Shoulder Press x 3

Skill:

• 5 Pull Up
• 10 Burpee

• Tabata Sit Up (8 Rds :20 on/:10 off)
• 10 Minutes Mobility

• Banded Lateral Step x 10 ea
• Banded Forward/Backward March x 10 ea

Strength:
A) 8 Sets: (Every 2 Minutes)
Back Squat

• Set 1 – 5 reps @ 70-75%
• Set 2 – 3 reps @ 80-85%
• Set 3 – 1 rep @ 90-95%
• Sets 4-8 – 2 reps @ 87-90%

B) 4 Sets:

• Shoulder Press x 5 reps
• Rest 90 seconds
• Strict Weighted Pull-Up x 3 reps
• Rest 90 seconds

Skill:

• Tabata Sit Up (8 Rds :20 on/:10 off)

OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 3 Sets of:

• Run 800 Meters @ 90-95%
• Rest 4 minutes