Endurance:  Dynamic Drills/5 laps in gym; long side run, short side lunge

Warm Up:  30-20-10 Wall Balls/GHD Situps

Working Capacity:   5 rounds

• Military Press KB 35 lb. each arm  x20
• Pull Ups x20

Durability:   C2 Rower

• 800 m; 60 sec rest x 2
• 400 m; 45 sec rest x 4
• 200 m; 30 sec rest x 6
• 100 m; 15 sec rest x 8

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 Squats / 20 Rollovers/ 30 OH Squats

Working Capacity:   10-9-8-7…..3-2-1

“OUCH!”

• Squat Clean 95 #
• Push Press 75#
• OH Squat 75#

Core & Durability:

• 50 GHD
• 50 Back Extensions

Yoga – Luiz Mota