Warm Up:
4 min Run(800m)-Bike-Row
THEN
3 Rounds:
200m Shuttle Sprint (2×100 m)
8 Jump Squats
8 Empty Bar Stiff-Legged Deadlifts
8 Empty Bar Bent Over Rows
6 Death March Steps
4 Broad Jumps

Strength:
Deadlift
15-12-9
Rest as needed between sets.
Warm up to 1 working weight for the 3 sets. Each set should be done UNBROKEN, meaning no dropping from the top each rep. Those who are comfortable with the movement use around 65% for your sets, those still working on form or getting comfortable with the deadlift use 45-50%

Workout:
3 Rounds:
21 Box Jumps 24/20
15 Sit Ups
10m Handstand Walk INT-3 Wall Walks BEG-Pike Push Ups
–Coaches Notes–
3 rounds is all we have to get through so this workout should be sprint. you can step up on those box jumps If you’re not comfortable jumping. Your sit ups should be done unbroken for those 15reps, that should be where you can catch your breath as well. The last section is where you will need to pick a progression that will suit you best, one where it won’t take too long to get through.

**Optional Accessory Work**
Option 1:
3x50m Sled Push
Make it heavy, you can rest as needed between sets.
Option2:
Barbell Hip Bridges
3×10
Using the heaviest weight you’d like to. Rest between sets.
Option 3:
Farmers carry
3x100m
Rest as needed between sets.