Deadlifts (8)

Wall balls (12)

Hollow rocks (15)

6 rounds

8 Rounds

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20)

Grip strength and core

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

Run 800 Meters Rest 3 minutes. Repeat

Phase 1

Dumbell Circuit

500 Meter Row

Shoulder Circuit Warm up I, Y, T

10 Second Hollow Hang ( piked pull up position )

5 sets of 12 reps each. Rest 2 minutes. Repeat

Still Leg Deadlift , Deadlift, Bent over Row

Push Press, Goblet Squat, Russian Twists

10 Second Static Support ( Dip )

400 Meter Run, rest 2 minutes Repeat

1 Run 400 meters

2. Push Ups Every 45-60 Seconds

8|6|4|4 -10|8|6|4

3. Dumbbell Circuit 1 ( Increase weight each round if able )

15, 12, 9, 6, 3 reps per round

Bent over Row , Goblet Squat, Press

4. Finish with 75 Sit ups

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of the 10 skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.