Endurance:  ROM Drills – 1 mile run

Warm Up:  20 Turkish Get Ups 35# first set/25# second/35# third/25# fourth of 5 each arm for a total of 20.

Working Capacity:

• 1 mile run
• 21 Burpees
• 21 Thrusters 65#
• 800m run
• 15 Burpees
• 15 Thrusters 65#
• 400m run
• 9 Burpees
• 9 Thrusters 65#

Durability:  2 rounds

• 35# incline weighted situps
• 30# windmills (r/l) 10 of each

Endurance:  Dynamic Drills ROM – 5 suicide laps or 1000m row

Warm Up:  40 double unders or 100 regular

• 20 situp
• 20 flutter kicks (4 ct)

 Working Capacity:

AMRAP in 15 Minutes:

• 3 Pull-ups (chest 2 bar; NO BANDS, slow on the negative)
• 6 Push-ups
• 9 OHS

3 Rounds:

• 25 Toes to Bar (or knees to elbows but try toes to bar!)
• 25 Double Unders or 50 Jump Ropes

Durability:

• 10 Windmills (r/l)
• 20 GHD
• 20 Back Extensions