Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:  30 squats-20 rollovers-30 OH squats

Stamina:  5 rounds

• 7 DB Push Press 35/25#
• 7 OH Squats 65/45#
• 7 Ring Dips

Working Capacity:   AMRAP 20 minutes

• 4 Hand stand push ups
• 6 Power clean squat
• 8 Wall Balls

Durability:  2 rounds

• 30 Wall ball situps
• 10 Windmills (r/l)

Endurance:  Dynamic ROM Drills – 5 laps

Warm Up:  Synovial Fluid Movements

(A) 30 swing-20 goblet squat-10 hand to hand

TABATA
30:10 x 5 rounds

• High – Low swing
• Flip squat thruster
• 1 – Leg deadlift
• OH lunge
• Push Jerk
• KB situps