Warm Up, 2x:
Short Lap or Row 500m
:30 sec Plank
:30 sec Wrist Stretch
10 Boot Strappers
5 Squats (with a 5 sec pause at the bottom)

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

6 Turkish Get Ups (3 each side)
30 Double Unders
10 DB Push Press (45/25#)
Up and Back Bear Crawl