The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner.

Warmup
10 minutes: Sun Salutations
3 Rounds
5 Barbell Goodmornings
5 Barbell single leg deadlifts per leg
10 GHD Situps
20 Pushups

Conditioning
“Zombie Helen”
400 yard run
21 Deadlifts (bodyweight)
12 Dead hang pullups

Skill
Kettlebell Sport/Girevoy Sport:
Clean technique
anatomical breathing