Endurance:  Dynamic Drills ROM – run 1 mile

Warm up:  3 rounds

• 10 squats
• 10 rollovers
• 10  1 arm oh squats (r/l)
• 10  pullups
• 10 pushups

Strength:  Push Press 10-8-6-4-2-1

Working Capacity:  5 RFT

• 15 KB swings
• 15 SDLHP
• 15 KB Sit ups ( arm fully extended)

Active Stretch

Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  Synovial fluid movements

30 sec each x 2 rounds

swing/H2H/flip squat/swing

kettle bell ladder

1.2.3……8.9.10

1 swing to flip squat to thruster
1 burpee

then….

2 swing to flip squat to thruster
2 burpee

and so on……

Durability:   4 rounds

• wall squat
• kb situps