[Off Road]

Warm-ups
20 yards High knees
20 yards Butt kickers
20 yards Shuffle left
20 yards Shuffle right
Backwards run and Turn left
Backwards run and Turn right
20 yard Position sprints
20 yards Sprint back

Agilities
15 yard Army crawl
15 yard Bear Crawl
10 Side hops over 8" hurdle
15 yard Army crawl
15 yard Bear crawl
10 Side hops over 8" hurdle

Strength
Squats with 10 lb ball x 20
Squats with 10 lb ball x 20
(I worked up to a 400 lb single)

Conditioning
20 yard Shuttle run x 4

Finisher
Planks x 30 seconds
Planks x 20 seconds
Planks x 15 seconds