Aerobic Base
S w/u
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10-1 pull up ladder + 1-10 push
up ladder
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10 min EMOM
Min 1: run 150m
Min 2: 15/12 calorie airdyne
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7x DL @ 65-70% 1RM (this value stays the same each of the next 4 weeks) + Empty sled push max meters in 2:00min
3 rounds, 2min rest
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7x front squat @ 65-70% 1RM + 2min row @ 500/600m pace
3 rounds, 2min rest
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15m bear crawl + 20x ball slams (heavy) + 15m bear crawl
3 rounds