Warm-up:

200ft of Lunges

1st 100ft w/stretches

2nd 100ft as fast as possible

Strength:

1a) Dead Lift 10-10-10-10 @ 45%-65%, this should be light and viewed as a warm-up for conditioning.

1b) Ring Row 10-10-10-10

Conditioning:

3 Rounds

30 Pull-ups, any style

30 Dead Lifts, 155#(105#)

30 Box Jumps, 24″(20″)