Endurance:

Run 1 mile

Phase I:  Strength & Stamina

4 rounds

• 10 Barbell Complex
• 10 Burpees
• Hip mobility

Phase II:

5 rounds

• 10 Military floor press
• 10 Curtis P’s – squat clean; alternating lunge; push press
• 10 GHD

Core & Durability:

200 4 ct. flutterkicks

RAKE / LIFT

Endurance: 

Row C2 – 2000m

Phase I:

Find RM push press

5 rounds of:

• 2 – 80% RM Push Press
• Rope climb or 10 dead hang pull ups

Phase II:

5 rounds

• 20 Russian twists
• 10 53# KB squat clean thrusters

Core & Durability:

2 rounds of:

• 20 GHD
• 20 Back extensions
• 10 Knees to elbows
• 10 Wall squats