Some speed and power work coupled with a long loaded movement.
The grip work was thrown in because it’s been lacking but we need to prepare our grip for the odd object focused cycle coming up and because grip strength is huge in the tactical world.
Quality core work to finish it out.
I have been asked if I could program shorter days as many of you on active duty have limited time to train. So from Monday to Friday I will try to keep the workouts under an hour and then Saturdays are going to be longer stamina/work capacity work.