Endurance:  Dynamic ROM Drills – 1mile run

Warm Up:  Bar Bell Complex; 6 deadlifts/6 hang power cleans/6 push press (6 rounds w/progressive weight) 5 burpees after each set

Strength:  Front Squat RM

Stamina:  5 rounds

• 3 Front squats @ 90% 3 RM
• 10 Jump squats
• 15 Kettle bell swings (53# Rx)

Working Capacity:     30-20-10

• HSPU
• Ring dips
• Push ups

Durability:  1 mile run

Dynamic ROM Drills – 10 laps in gym

Warm Up:  30 squats/20 rollovers/30 OH Squats

 Strength:  Working Front Squat

 Stamina:  3 rounds

• 10 Front Squat
• 10 Pull Ups
• Down & Back Forward Lunge in Gym

Working Capacity:  4  rounds

• 20 Box Jumps
• 20 Ball Slams with D balls 
• 20 Heavy KB Swings
• 20 Wall Balls

 Durability:  3 rounds

•  100 (1 toss per person = 1)Partner Dynamax Ball tosses