Endurance:  Dynamic Drills ROM – 200m run

Warm Up:  Complex Drills 5 min.

• Clean, push press, back squat

Stamina: 

• 15 Deadlift 90% of 3 RM
• 100 Walking lunge w/sandbag
• Row 2,000m

Working Capacity:  1 minute MAX EFFORT/1 minute rest

• 3 rounds
• Dead lift #135/#95
• Pull ups
• KB Swing 53#/44#
• DB Push press 35#/25#
• Double Unders

Endurance:  Dynamic Drills ROM – 200m run

Warm Up:  Complex Drills 5 min.

• Clean, push press, back squat

Stamina: 

• 15 Deadlift 90% of 3 RM
• 100 Walking lunge w/sandbag
• Row 2,000m

Working Capacity:  1 minute MAX EFFORT/1 minute rest

• 3 rounds
• Dead lift #135/#95
• Pull ups
• KB Swing 53#/44#
• DB Push press 35#/25#
• Double Unders