Endurance:  Dynamic Drills – ladder work; run 1 mile

Warm Up:  50 air squats – 400m run

Stamina:  5 rounds

• 3 front squat at 90% of 3 RM
• 10 jumping lunges (5 each leg)
• 50m bear crawl

Working Capacity:  3 rounds

• 10 1-arm snatches
• 20 hi pull
• 200m sand bag run

Durability:

• 20 4 ct flutter kicks
• 20 good mornings
• 20 leg levers

Endurance:  Dynamic Drills – 800m run

WarmUp:  30 sec x 3 rounds

• swing
• halo
• hot potato
• figure 8

Kettle Bell Combat

3 rounds

• Snatch x 5 each hand
• Clean & Jerk x 5 each hand
• Front squat x 10
• Reverse Lunge x 5 each leg
• Hi Pull x 10
• One arm row x 5 each hand
• Two hand swings x 10

Durability:  2 x stations

• bosu squat
• oh wall squat
• russian twist
• trasher