Aerobic Base

800m run @ moderate pace

-

Speed ladder work

3 sets of back squats @ 55% 1RM (3 RIR)

3 sets of bench press @ 55% 1RM (3 RIR) 

-

15/9 cal assault bike sprint into:

30m sled drag loaded with 1x

45# plate, max effort

3-4 mins rest (full rest)

7 rounds

-

600m run @ moderate pace