Endurance: Dynamic Drills ROM – 5 suicide laps

Warm Up: 

 50 squats, 40 situps, 30 pushups, 20 pull ups

 Strength: Front Squat

 Stamina:  4 rounds

•  3 Heavy Front squats
• 10 jump squats
•  20 pushups

 Working Capacity:

75 burpees
10 laps down and back in gym or 1000m row
50 thrusters
5 laps down and back in gym or 500m row
25 GHD situps
Run 10 laps down and back in gym or 1000m row

Durability:  Stretch, foam roller therapy

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Barbell Complex 45-65-75-85-95 lb. x 5
followed by burpee chaser.  (weight appropriate)

Strength:  Working Deadlift

Stamina:  5 rounds

• 10 x deadlift
• 5 x body blast = 5 burpee/5 pullups/5 knees to elbows
• 20 box jumps
• waiters walk w/OH weight 35 # (or weight appropriate) down and back in gym

Stretch, refuel, roll