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

Endurance:  Dynamic Drills ROM – 1 mile run

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

Working Capacity:    21-15 -9

• Push Press 75#
• Box Jump
• SDHP 75#
• Push up
• Sit up

Durability:   2 rounds

• 25 GHD
• 25 Back Extensions

Endurance:  Dynamic Drills ROM

Warm Up:  800m run; then 21-15-9 wall ball, push-ups, then 800m run

Working Capacity:  5 rounds

• 10 x thrusters
• 20 x air squat
• 20 x box jumps

Sprints:  6x max effort 100m; 30 second rest inbetween