STRENGTH SPEED

Every 30 seconds for 6 minutes...

Squat, 3 reps @ 65%

Every 30 seconds for 6 minutes...

Press, 3 reps @ 60%

Explosive reps!!

Then:

Dips 3 sets, each to failure.

CONDITIONING

3 rounds of...

50 kettlebell swings @ 2 pood
50 wall ball shots @ 10' target w/ 20 lb ball

After conditioning, Competitor only...

Run 1 mile for time.

*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood/Air squats instead of wall balls