Endurance:  Dynamic Drills

Warm Up:  30 squats – 20 rollovers – 30 OH squats

WOD

Fight Gone Bad -Tabata
4 ROUNDS

• 20 Wall Balls
• 20 Push Press
• 20 SDLHP
• 20 Box Jumps
• 500m Row

Durability:  4 rounds

• 20 GHD
• 20 Back Extensions
• 10 Wall Squats

Kettle Bell “EDT” Strength & Conditioning

Dynamic Drills – Synovial Fluid Warm Up

30:10 sets

*9 Swings
* 7 Racked Goblet Squats
*9 Push Press
*9 Weighted Walking Lunge Steps
*6 Burpee Cleans

Durability:

30 Wheel Rollouts