TODAY'S WORKOUT

TABATA

2 rounds of...

Tabata* front squat @ 75 lb.

*For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Rest 3 minutes b/w rounds.

Then:

5 x 10 Kettlebell windmill [VIDEO]

You pick weight.

CONDITIONING:

Zombie Apocalypse practice...

You don't have a lot of time, you need to get out of the area you can only take what you can take. So...you get out of there and have a few scares (sprints) to deal with too. Harder to kill goes for zombies too!

Grab a sandbag, barbell, kettlebell in a backpack...it doesn't matter. Weight needs to be heavy! Then...

Ruck 1 mile with chosen weight
Rest 5 minutes, then...
4x100m sprints w/ 1 minute rests between sets

Lastly, MENTAL TOUGHNESS WORK:

Hold the front leaning rest as long as possible.

*Competitor: As prescribed
*Established: 65 lb
*Recruit: 45 lb