Endurance:

1 mile run

Phase I:  Warm Up

30 squats/20 rollovers/30 OH squats

Phase II:

“FGB Skills & More”

3 rounds

• 30 Wall Balls
• 30 Box Jumps
• 30 SDLHP
• 30 Push Press
• 500m Row
• 400m Run

Endurance:

Run 1 mile

PST Warm Up

Max Pull ups 2 min/2 min rest – Max Push ups 2 min/2min rest – Max Situps 2 min/2 min rest

Work Capacity

• 10 Deadlifts – 100m row
• 9 Deadlifts – 200m row
• 8 Deadlifts – 300m row
• etc all the way to 1 Deadlift – 1000m row

Core & Durability

3 rounds

• Hip Mobility
• 60 sec front plank
• 30 sec each side plank
• 20 weighted sit ups