Endurance:  Dynamic Drills ROM – Produce Station run = 2.25 miles

Warm up:  4 rounds

• 10 pullups
• 10 squats
• 10 oh squats
• 10 rollouts
• 10 push ups

Working capacity:  EMOTM remainder is your rest – 25 min.

• 10 deadlift 185/135
• 20 ring dips (strict)
• 20 push press (35/20)
• 20 kettle bell swing (55/35)
• 25 situps

Durability:  60 sec plank holds (front/side/side) x 2

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Synovial Fluid – practice wall touch jumps

• halo/fig 8/around the world/hot potato

EDT Kettle Bell Strength & Conditioning

20:10 x 8

• Box jumps
• towel swing
• romanian dead lift
• squats
• thrusters
• push jerk
• oh walking lunges
• burpees