Structural Strength

Z-press, as many sets of 10 reps in 10 
 +
Single leg RDL @ 3121; 5/leg x 3 sets; rest 1-2 minutes


Prisoner Step Test

15 minutes for maximum reps of alternating step ups; must use a 24 inch box

score = body weight x reps in 15 minutes x .6  

Pront Plate Drags - 60 seconds ; rest 60-90 seconds x 5\