Warm Up, 2x:
250m Row or Short Lap
10 Push Ups
10 Wall Squats
:30 sec Chin over the Bar Hold

Athlete's Choice

Progress Assessment Week:
NJ Sprint
Short Lap
1 RM Back Squat
Max Push Ups in 1 min
Heavy Rock Carry (Weight and Distance)
500m Row
1 RM Deadlift
Max Pull Ups in 1 min
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press
Max Broad Jump (Toe to Heel)
Max Jump Height

20 Wall Balls (20/14#)
20 Box Jumps (24/20")
10 Pull Ups