DYNAMIC STRENGTH

Every 45 seconds for 6 minutes perform 2 squats with 60% of your 1 RM. Focus on form and speed.

Then:

3 sets of...

30 steps (total) of overhead walking lunges with 45 lb plate
Rest 90 seconds between sets

CONDITIONING

5 rounds for distance of....

15 kettlebell swings, 2 pood
2 minute max distance run
Rest 2 minutes

Competitor: As written.
Established: 1.5 pood
Recruit: 40% of 1RM. Lunges with no weight. 1 pood or lighter.