- Hill Sprint. 30 yds from track stance start. Rest to complete recovery after each rep. 7x
- Barbell Back Squat. 3×5. Work up to a weight that is both modest and manageable that you can squat for three sets of 5 reps. Note the weight used.
- Single Arm, Standing, Dumbbell Press. 3×5 per arm.
- Conditioning: Complete the following sequence, in order, with 24kg kettlebell:
a. Single arm KB swing 5x/side
b. Standing, Single arm KB push press 5x/side
c. Pull-Up 3x
d. Row 10 Calories
e. 1 min rest