Endurance:  Ladder Drills

Warm Up:  30 squats/20 rollovers/20 good mornings

Kettle Bell Day

• 800m run
• 100 Kettle bell swings
• 9 pullups
• 9 pushups
• 600m run
• 75 Kettle bell swings
• 15 pullups
• 15 pushups
• 400m run
• 50 Kettle bell swings
• 21 pullups
• 21 pushups
• 25 Kettle bell swings
• 27 pullups
• 27 pushups

Durability: 

• 30 4ct. flutter kicks
• 10 toes to bar
• 20 weighted situps

Endurance:  Dynamic Drills – 800 m run

Warm up:  10min Turkish Get Ups

Stamina:  3 rounds

• 3 Thrusters @ 90% of 3 RM
• 10 Clapping Push ups
• Hip Mobility

Working Capacity:  3 rounds; 1 min of each exercise with 1 min rest after each round:

• Dumb bell snatch 10x (alternate arms on rounds)
• Kettle bell swing
• Wall Balls
• Burpees

Durability:

• 10 x 100m sprints; 15sec rest in between