A: Fast Mile – CAP10
B: MAX effort good morning
15:00 to establish 5RM good morning
* use low bar position to maintain form
max reps weighted pull-up between working sets
* minimum 6 reps/set for pull-ups
C: sleds/ wall walks
20:00 intermixed
- 100m sled drag
- 2:00 wall walk practice
D: interval play
ON45:15OFF
- push-ups
- sit-ups
- push-ups
- sit-ups
- push-ups