Endurance:  Dynamic ROM Drills

Warm Up:  1mile run/ 50 squats/ 50 situps/ 30 pushups/ 25 pullups

Working Capacity:  3 rounds

• row 500m
• 15x deadlift @ body weight
• 30x box jump

Stamina:  4 rounds

• 10 snatch (r/l)
• 400m run

JUMPING WITH LINUS!!

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats/ 30 push ups/ 20 rollovers / 30 oh squats

Grinder

• 500m row
• 20 wall balls
• 500m row
• 20 HEAVY push press
• 500m row
• 20 pullups
• 500m row
• 20 box jumps
• 500m row

Durability/Awareness:  SLED PULLS 165 lb. push & pull with weighted vest for men; 90 lb. push & pull for women.