Endurance:  Run 1 mile

Warm Up:  BBplex 3 reps each weight for 3  rounds (progress with weight); 9 pullups

(BBplex=deadlift, row, clean, front squat, push press, back squat=1)

Strength & Stamina:  5 rounds

• 5 Pullup
• 5 Renegade row
• 5 Squat Cleans
• 5 Thrusters

Working Capacity:  AMRAP 20 minutes

• 3 Curtis P’s
• 6 Burpees
• 100m sprint with 50lb. sandbag

Durability:

• 50 4ct. flutter kicks
• 50 leg levelers

Kettle Bell
Strength & Conditioning Day
“EDT”

30sec 10 reps 10 rounds

• jump squats
• SDLHP
• knees to elbows
• romanian deadlift
• thrusters
• deck squats / situps
• burpee cleans

Endurance:  Row 1500m C2

Warm Up:  Dynamic Drills

Strength & Stamina:  3 rounds

• Run 400m
• 20 OH Back Squats

Working Capacity:  2 rounds

• 50 Wall Balls
• 50 Double Unders
• 50 SDLHP 53lb. KB
• 50 Pushups

Core & Durability:

• 50 Situps