Endurance: 

• Dynamic Warm Up Drills in Gym
• Row 500m/run 400m gym X 4 ROUNDS

Phase I:  5 rounds  (modification = 3 rounds)

• Elevated Ring Pushups (with feet on the boxes) 15
• Ball Slams 20
• One Arm overhead weighted walking lunge 20 (10L/10R)
• Wall Balls 20
• Jump Ropes 50
• 1 legged pistols  20 (use bands on the pullup bars to hold; one leg out in front squat down and back up) 10 on each leg

Core  & Durability:  3 rounds

• 25 GHD or Situps (depending on skill; if you have not used GHD not today!)
• 25 Back Extensions
• 25 Wall Squats