Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats/20 rollouts then….

• 3 rounds
• 25 wall balls
• 12 pullups

Working Capacity:

• Run 800m
• 20x Bear Complex
• Run 400m
• 20x Bear Complex
• Run 400m

Stretch

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats/30 good mornings/20 rollouts/30 oh squats/30 mountain climbers

Working Capacity:

“Diane”

21-15-9

• Dead Lift 225/185#
• HSPU

Durability:  10 x 100m sprints : 15 sec rest followed by 400m run