STRENGTH

In 15 minutes work up to 3 rep max deadlift

then:

3 x 10 single-leg deadlift (5 each leg) @ 135 lb.
3 x 10 pistols (5 each leg)
3 x 50 sit-ups

CONDITIONING

Row or Run, 3 rounds of...

30:30 (work:rest) x 6
Rest 4 minutes

*Competitor: As prescribed
*Established: 95lb. on SLDL. Pistols to 20 in. box
*Recruit: Bar on SLDL. Pistols to 24 in. box or greater. 2 rounds on cond.

Post weights to comments. Post meters to comments.