Endurance: Dynamic Drills ROM – 500m row

Synovial fluid warmup – squat sets

KETTLE BELL MANIA

10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Press R/L
10 Russian Swings
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up KB Cleans
10 Double KB Cleans
10 Thrusters
10 Snatches R/L

Durability:  30 KB Situps

Endurance:  Dynamic Drills ROM – 1000m row

Warm Up:  30 squats – 20 rollovers – 30 OH squats

Hip mobility

Working Capacity:   “NANCY”

• 5 rounds for time
• 400m run
• 15 x OH Squats 95#