Endurance:

Row 2000m followed by Dynamic Hip Mobility Drills

Working Capacity:   “Get Some!”

• 5 rounds of 1 minute max effort followed by 30 sec rest
• KB Swing
• GHD or modified sit ups
• Burpee
• Push Press
• Mountain Climber

Durability:

1-4 mile run, stretch, refuel, hydrate:)  and of course SMILE:)

Endurance:  2000m Row followed by Dynamic Hip Mobility Drills

Strength:  3 RM Deadlift

Stamina:  6 rounds

• 3 Deadlift @ 3RM
• 15 Wall Ball
• 10 Knees to Elbows

Working Capacity:   “Dead Hang Chelsea”

• 5 Dead Hang Pullups
• 10 Push Ups
• 15 Squats
• AMRAP for 20 minutes

Durability:   3 rounds

• 25 GHD
• PVC Shoulder Roll outs
• Hip Mobility