This is a Sample Day 1 of Josh Bridges’ Military, Law Enforcement and Firefighter Program. To sign up for the program, click here.

If you are in need of a movement substitution you can click here for our substitution list.

Strength
Back Squat
Complete 4 Sets Of 7 Reps @ 70% of Your 1 Rep Max

WOD 1
Complete 5 Rounds for time of:
• 10 Ring Dips
• 10 Toes To Bar
• 200 Meter Run

Rest 10 min

WOD 2
Complete For Time:
100 Walking Lunge Steps (50 Each Leg)