4.5 mile ruck run at 70lbs

53lb KB/Body weight jumps

10 KB front squats/ 1 squat jump

9 KB front squats/ 2 squat jumps

8 KB front squats/ 3 squat jumps

7 KB front squats / 4 squat jumps

… all the way to 1/ 10 you get it.

Pull-ups/53lb KB

10 pull-ups/ 2 KB swings

9 pull-ups/ 4 KB swings

8 pull-ups/ 6 KB swings

7 pull-ups/ 8 KB swings

… up to 1/ 20.

KB racked reverse lunge/Split squats

10 KB lunge each leg/ 1 split squat each leg

9 KB lunge each leg/ 2 split squat each leg

8 KB lunge each leg/ 3 split squat each leg

7 KB lunge each leg/ 4 split squat each leg

… up to 1/ 10 each leg.

Push-ups/Burpee

10 push-ups/ 1 burpee

9 push-ups/ 2 burpees

8 push-ups/ 3 burpees

7 push-ups/ 4 burpees

… up to 1/ 10.