Warm Up

Bodyweight Sled Drags

1. 6 x 60 yard return trips with bodyweight on sled going forward
2. 4 x 60 yard return trips with bodyweight on sled going backward
3. 2 x 60 yard return trips with bodyweight on sled going Sideways

Main Exercise 

Testing Day

1 R.M. Sumo Deadlift

1R.M. Box jump 

Accessory Work (Depending On Given Weaknesses) 

1. War Wagon 60 meter Sprints 
2. Inverse Curl 3 sets of 10 
3. Single Leg Hip/Quad machine 3 sets of 20 reps

Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds) 

3 x Athletic Performance Platform Walking/Grappling/Med Ball For 5 minutes 

Finish 

Reverse Hypers 3 sets of 15 reps

5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds with partner 

 (Want To Learn More Check Out Our Store For All the Latest Books And Downloads On How We Train)