Endurance: ROM DRILLS – 1 mile run

Warmup:  10 squats/ 10 pullups / 10 situps / 10 push ups for 4 rounds

Working Capacity:   10 rounds 

10 deadlifts 80%
10 ring dips
10 handstand pushups

Durability: 

Russian Twist x 10
Wall Squats OH x 10
Deck squats x 10 w/KB

Endurance:  LADDER WORK followed by a box jump at the end

Warm Up:  Kettle Bell Drills:    Halo/around the world/hot potato/figure 8  – sets of 10 (each way) times 4

Phase I:  

ü     KB Swing 10 – pushup 10

ü     KB Swing 20 – push up 20

ü     KB Swing 30 – push up 30

ü     KB Swing 40 – push up 40

ü     KB Swing 30 – push up 30

ü     KB Swing 20 – push up 20

ü     KB Swing 10 – push up 10 

Phase II: 

Run 1 mile