Endurance: 

Dynamic Drills followed by 15 laps around gym (moderate pace)

Warm Up:

30 squats
20 rollovers
30 overhead squats

Working Capacity:  Junk in Trunk

AMRAP 20 minutes:

20 Box Jumps
20 Pullups
20 Ball Slamps with yellow D balls
20 Push Press with dumbbells
20 Push Ups
20 KB Swings
20 Wall Balls

Core/Durability:  x 3 rounds

20 Wall Squats
20 OH Wall Squats
10 Rollouts with wheel

Endurance:  Dynamic Drills followed by 1 mile run

Warm Up:  Bear Complex= Power clean, front squat, push press or jerk, back squat, push press or jerk  (use progressive weight with 7 reps of each weight)

Strength & Stamina:  6 rounds

• Dead Lift 3 @ 3 RM (185 lb)
• 20 KB Swings (53 lb Rx)
• Bear Crawl 50 m

Working Capacity:  5 rounds

• 5 HSPU
• 10 Squat Cleans
• 15 Weighted Situps (35b)

Core & Durability:

• 2 minutes HEAVY Farmers Walk
• 2 minutes MAX Situps

Kettle Bell Strength & Conditioning

Endurance:  Dynamic Drills followed by synovial fluid warmup

Warm Up:  30 3-level swings

“EDT”

20 seconds  x 10 sets of each;
(perform the following reps in 20 seconds, remaining time is your rest.  Farmers walk around gym HEAVY inbetween sets)

• Russian Swing 6
• Goblet Squat 6
• Thruster 4
• Knees to Elbows 6
• Cleans 4 (alternate arms)
• Snatch  4
• Burpees 3