Endurance:  Dynamic ROM Drills – 1 mile run

Warm up:  Bear Complex (45-55-65-75-85-95) 3 sets each weight

Working Capacity:  3 rounds

• 1000 m row
• 12 Clean & Jerks

Stamina:  2 rounds

• 10 manmakers
• 20 box jumps

Endurance:  Dynamic ROM Drills – 5 suicide laps

Warm Up:  30  sec ea of: 3-level swings/H2H swing/figure 8 upper cut

EDT KETTLE BELL STRENGTH & CONDITIONING

30:10 x 8 sets

• 2 level swings
• goblet squats
• hindu pushups
• clean & push press
• thrusters
• kb situps