Endurance: 1 mile Run

Phase I:  30 squats-20 rollouts-30 Overhead squats

Phase II: CODE RED

• 30 Wall Balls 14#
• 500m C2 Row
• 30 Ball Slams
• 800m Run
• 30 KB Swings 44#
• 500m C2 Row
• 30 Box Jumps
• 800m Run
• 30 Thrusters 25#
• 500m C2 Row
• 30 Pull Ups
• 800m Run

Phase III: Core & Durability

4 rounds

• 10 GHD
• 30 Weighted Situps 44#
• 10 (r/l) Windmills

Endurance:  1 mile run

“KMA”

Phase I

AMRAP 20 MINUTES

• 5 HSPU
• 10 Floor Press 35# each
• 15 Push Press 95#
• 20 “strick” Dips

Phase II

• 400m run
• 30 KB 45lb Swings

Core & Durability

4 rounds

• 10 GHD
• 10 Back Extensions