Endurance:  Dynamic Drills ROM – 1 mile run

• Warm up:   2 rounds
• 30 squats/30 mountain climbers/30 wall balls

Working Capacity:

• 100 jump ropes
• 400m run
• 50 box jumps
• 400m run
• 50 ball slams
• 400m run
• 50 push ups
• 400m run
• 50 1-arm press floor (r/l)
• 400m run
• 50 situps

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  3 rounds

• 10 burpee
• 15 squat
• 20 push ups
• 15 squat
• 10 pull ups

Strength:  1-1-1-1-1 = Dead hang pullup progression:

• wide grip, narrow grip, bicep grip, mixed grip (r/l) = 1

Working Capacity:  5 RFT

• 6 DHPU
• 10 Rennegade Rows
• 10 DB Press

Durability:  4 rounds

• 10  wheel rollouts
• 10 wall squats
• 10 situps