Endurance:  Dynamic ROM Drills

Sprints = 1 minute sprint; followed by 1 minute rest x 10 sets

Warm up:   3 rounds

• 25 wall balls
• 200 m run
• 5 pullups
• 10 pushups
• 15 squats

Stamina:  3 rounds

• 20 Thrusters (95/75#)
• 800m run

Durability:  3 rounds

• Wheel =  x 10 pushup, pike, knees to elbows
• Hamstring pull backs x 10

Endurance:  Dynamic ROM Drills – 5 laps

Warm Up:  Plyo Box Jumps 20:10×10

followed by synovial fluid warm up…..

Kettle Bell “EDT” Strength & Conditioning Day!

20:10 x 8

• Russian / American Swing
• Goblet Squats
• Knees to Elbows
• Thrusters (hook grip)
• KB Situps

Stretch, foam roller!!