Endurance:  Run 1 mile

Warm Up: 

• Bar Bell Plex  3 sets with progressive weight (ie: 45/65/75 or scale appropriately)  w/burpee chaser = 6 reps of each without setting the bar down: Dead Lift, upright row, hang squat clean, front squat, push press, back squat, burpees = 1 rep

Strength:  Find 3 RM Military Press with Dumbell or KB

Stamina:  5 rounds

• 2 x Millitary Press @ 3 RM
• 5 x Curtis P (appropriate weight) = Power clean, racked lunge each leg, push press chaser =  1 rep
• 10 x alligator pushups = one arm forward, one back…push up and “hop” foward a few inches

Durability:  3 rounds

• Hip Mobility
• 2 min Plank hold
• 2 min back extensions

Kettle Bell Strength & Conditioning Day

Endurance:  1500m Row

Warm Up:

• Dynamic/Synovial Fluid

WOD:

• Row 100m
• 20 Russian KB Swings
• Row 200m
• 20 American Swings/20 Russian Swings
• Row 300m
• 20 American Swings/20 Russian Swings/20 Cleans
• Row 400m
• 20 American Swings/20 Russian Swings/20 Cleans/20 Goblet Squats
• Row 500m
• 20 American Swings/20 Russian Swings/20 Cleans/20 Goblet Squats/20 KB Pushups

Core:  2 rounds

• 25 KB Sit ups
• 10 Windmills (r/l)