From Sealfit.com, a great resource if you're like me and to lazy to plan your own PT and it's free. I made my own sandbag from an old army duffel bag, wood pellets, 550 cord and a crap ton of 100 mph tape. Train hard, push yourself and be safe.
Warm Up: Sand Bag Drills 15 minutes-this wore me out. I stopped the clock when I took a breather, normally I cheat and let the clock run...
Strength: Work to 1RM Push Press (PP) -maxed at 95 lbs on this today. I'm still pretty beat up after coming off a week of combatives last week.
Stamina: 15 x PP @ 90% 1RM, 10 x Rope ascent, 800M Sand Bag Run-subbed chins ups since I didn't have a rope
Work Capacity: 5 Rounds for Time:-forgot to time it
Did my dead lifts at 135 and subbed run for row
10 x Dead Lift (225#), 25 x Push-ups, Row 400M (sub run)
Durability: 3 mile run at moderate pace. Yoga or Active Stretch.