Endurance:  Dynamic Drills ROM – 5 laps

Warmup:  Synovial Fluid followed by:

• 30sec of each:
• 3 level swing
• figure 8 upper cut
• around the world
• hand to hand

Kettle Bell “EDT”
30 sec

• Clean/Jerk/OH Squat
• Russian Swing
• Hindu Pushup
• Knees to Elbows
• American Swing
• Thruster

Durability:

5 laps around gym, stretch, foam roller

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  1000m row C2 then;

21-15-9

• Push Press
• Pullup

Working Capacity:  20 minutes

• 5 x burpee
• 10 x squats
• 15 x SDLHP 53-70# rx

Durability: 

• 20 GHD
• 20 Back extension
• 90 sec plank hold