Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  4 rounds

• 250m row C2
• 30 squats

Strength & Stamina:  5 rounds

• Full squat snatch
• 12 Pull ups or 2 rope ascents
• 20 Weighted lunge steps

Working Capacity:  EMONM  15 minutes

• 4 pullups
• 8 pushups
• 12 KB Swing 53rx

Durability:

• 100 flutter kicks
• 100 crunches

HAPPY BIRTHDAY MARY SPALLER!!!!

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  3 rounds

• 20 wall balls
• 20 burpees
• 20 squats (wall)

Working Capacity:  5 rounds

• 10 Back Squats
• 8 Shoulder Press
• 3 Dead lift
• Run down & back in gym

Durability:

90 sec plank hold; 90 sec side plank hold both right & left!!