Endurance:  Dynamic Drills ROM –

Warm Up:  2 rounds

• 20 wall balls
• 20 push ups
• 500m row
• 20 box jumps
• 100m sand bag sprint
• 20 burpees

Working Capacity:  8 rounds

• 8x  SDLHP
• 8x Push Jerk
• 8x Front Squat

Durability:  active shoulder streching.

• Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bear Complex 4 reps of 4 progressive weights – pushup chaser = deadlift,row,clean,front squat, push press, backsquat =1

Strength & Stamina:

• 15 x deadlift @ 85% 1 RM
• 400m sand bag run
• 50 bumper squats

Working Capacity:  5 rounds

• 1 mile run
• 30 KB swing
• 30 pushups
• 15 pullups
• 200m sprint

Finish with 1 mile run

Durability:

20 GHD/20Back Extensions/10 wall squats/10 OH squats