• 30 squats, 20 roll outs, 30 OH squats

Endurance:  Dynamic Drills ROM – Run 1 mile or if raining 8 suicide drills

Warm Up:  30 squats/20 situps/ 20 pushups (x3 rounds)

Working capacity:  AMRAP 20 minutes THIS IS A PUT OUT EVOLUTION!!!!

15 kb swing
15 knee to elbow
200m run (down and back in gym)
15 kb swing
15 knee to elbow

Durability/Awareness:  L sits on the box 30 sec/wall sit 30 sec repeat x4

 

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bar Bell Complex (progressive weight of 4 sets of 3) w/ 5 burpee chaser

Stamina:  4 rounds, not timed:  3 x Front Squat @ 3RM, 15 x wall ball sit-up, sand bag jog (HEAVY) down and back gym

Work Capacity: 

Part I:  800m run (down and back to bike rack x4)

Part II:  50 x Curtis P = racked lunge right; racked lunge left; push press = 1

Durability:  Plank hold 60 sec x 4.        

Stretch