Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Tabata 20:10 x 8

Push ups/Situps/Pull ups

2 rounds of:

• 50 squats
• 15 SDLHP 53lb.
• 30 sec L Sit

Strength & Stamina:

21-15-9

Clean & Jerk
Ring Dips

Durability:  2 rounds

•  30-2 ct. bicycle crunches
•  30 Hands to toes

Kettle Bell Strength & Conditioning Day!

Dynamic ROM Drills – 10 laps run in gym

Warm Up:  Synovial Fluid warm up/ grip strength

• 50 Towel Swings (light)
• 50 Towel Swings (heavy)
• 10 Inverted Push press (r/l)
• 10 Heavy Inverted Push press (r/l)

WOD:     30-20-10

• Heavy Towel Swings
• Ring Pushups

Durability:  3 rounds

• 10 Windmills (r/l)
• 10 Center Reach windmills (r/l)