Endurance:  Dynamic ROM Drills – Run 1 mile

Warm Up:  5 rounds

• 10 pullups
• 15 box jumps
• 20 weighted walking lunge steps

Working Capacity: 

• 21-15-9
• Ring dips
• Thruster
• Sit ups

Durability:

• Stretch,  foam roller

Endurance: 

Dynamic ROM Drills – 1 mile run

Warm Up:

• 21-15-9 Thruster
• SDHP (same weight on bar)
• Run 400m BETWEEN sets

Working Capacity:  “The Last 50”

•  Front Squat total of 50

Every minute on the minute do 5 push-ups and 5 squats

 Durability/Awareness:  50 GHD situps/50 back extensions