Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Synovial fluid drills ; halo/swing/figure 8/hot potato/even odd squat holds

EDT Kettle Bell

20:10 x 8

• Swing
• Hindu Pushup
• Goblet Squats
• Romanian deadlifts
• Double clean – pull

Durability:  2 rounds

• 10 OH Wall squats
• 10 Windmills (r/l)
• 10 Kettle bell situps

Endurance:  Dynamic Drills – Run 500m

Warm Up:  2 rounds

• 20 leg swings (r/l)
• 30 squats
• 20 good mornings
• 10 wall balls

Working Capacity:  5 rounds “Roy”

• 15 Deadlifts
• 20 Box jumps
• 25 Pull ups

Durability:

Plank holds 60 sec/60 sec rest – front/side/side