1 Mile Run

30 Box Jumps  24"/20"

40 Pull Ups

800m Run

30 Push Ups

40 KB Swings  53#/35#

1 Mile Run

100 Sit Ups

45 Minute Limit.

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  "Work capacity across broad time and modal domains"… this is a case in point for doing work capacity in a long time domain. Train yourself to run efficiently while fatigued. Stay tall and breath as easily as you can to allow yourself to run in as relaxed state as possible.

Tony working through the Renegade Rows. Notice how he keeps his hips parallel to the floor. This is done by engaging the deep inner abdominal muscles before he tries to move the dumbbell. The wide feet offer a good base of support to keep his lower body still while pulling the weight to his waist.  Solid work, brother.