Endurance:  Run 1 mile or Row 1500m

“on the Bench”

Warm Up:  Barbell Complex 45-55-65-75 (2 of each)

• deadlift, upright row, clean, front squat, push press, back squat

Strength:

• Find RM Military press / bench press

Stamina:  5 rounds

• 3 RM Bench
• 5 Clapping Push ups
• 6 Pull Ups

Working Capacity:

• “Grace” with a burpee = 30 power cleans with jerk followed by a burpee

Durability:

Stretch, roller therapy, refuel!!