Endurance:  Dynamic Drills – 1 mile run

Warm Up:  40-30-20-10

• Double Unders
• Push Ups

Working Capacity:  Nate’s Brother  AMRAP 20 minutes

• 6 Pull Ups
• 6 Ring Dips
• 5 HSPU
• 10 SDLHP

Durability:

3 x Tabata hill run – using 12% grade at 6-8 MPH pace.

20 sec on; 10 sec off; 8 sets x 3 rounds

Endurance:  Dynamic Drills /Run 15 full laps in the gym

Warm Up: 
Around the world
Figure 8
Halo
30 3 level swings

“Kettle bells Ringing”

 20-19-18-17-16-…….3-2-1

 Swing
Goblet squat to thruster
Kettle Bell Situps
Kettle Bell Box Step Ups