Aerobic Base

600m run @ moderate pace

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Speed ladder work 

4 sets of back squats @ 60% 1RM (3 RIR)

4 sets of bench press @ 60% 1RM (3 RIR)

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15m Sled sprint

5 rounds @ increasing weight, 1-2min rest between

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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

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600m run @ moderate pace