Endurance:

C2 1m:1mx5

“Battle Rhythum”

Phase I:

80 squats, 60 situps, 30 pushups, 20 pullups

Phase II: Work Capacity

5 rounds

• sprint 100m
• 10 KB Swing 55#
• sprint 100m
• 10 KB Thruster 55#

AMRAP in 10 minutes:

• 5 Hand stand push ups
• 5 Pistols (each leg)
• 10 KB Snatch 35 lbs.

Phase III: Core & Durability

4 rounds

• 10 overhead squats 45 lbs.
• Ab blast (20 situps, 20 crunches, 20 leg levers, 20 bycycle crunches)

Endurance:  1 mile run

“QTB”

Phase I: 

2 rounds: 500m row, 50 pushups, 50 jumping lunges (ea leg = 1), 50 squats, 50 K B Swings 53#

Phase II:

5 rounds:

• 2 Dead Lift 185#
• 10 Weighted step ups 25#

4 rounds:

• 20 GHD
• 20 Back Extensions
• 400m run