Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Hang from the bar to stretch the body first then….

30 squats/20 rollovers/30 OH squats

15 Power Cleans (65/95)
15 Front Squats
15 Shoulder Press
200 Run , 200 Row, or Jumprope (50s, 25du)
10 Power Cleans (65/95)
10 Front Squats
10 Shoulder Press
400 Run , 400 Row , or Jumprope (200s, 100du)
5 Power Cleans (65/95)
5 Front Squats
5 Shoulder Press
800 Run , 800 Row , or Jumprope (400s, 200d)

Durability:

50 sit ups/50 flutter kicks/10 windmills each arm x 2 (only windmills x2)