Endurance:  Dynamic Drills ROM

Warm Up:  Run 800m; row 500m; run 400m; row 250m

3 rounds of:  5 dead hand pullups (slow desent); 10 wall squats; 10 renegade rows

Working Capacity:  7 rounds

• 10 hand stand push ups
• 10 dumb bells squat cleans
• 10 L-pullups

Endurance:  Dynamic Drills ROM then….

Warm Up:  Run 1 mile then 50 Wall Balls

Work Capacity: Deck of Cards for time:  

• Hearts = Burpees
• Spades = Squat jumps
• Clubs = Mountain Climbers
• Diamonds = Push-ups
• Jokers = 400 meter sprint 

Durability:  50 situps/50 wall squat holds/60 sec. plank hold = x 2 rounds