Endurance:  Dynamic Drills ROM – Run 1 mile or if raining 8 suicide drills

Warm Up:  30 squats/20 situps/ 20 pushups (x3 rounds)

Working capacity:  AMRAP 20 minutes THIS IS A PUT OUT EVOLUTION!!!!

15 kb swing
15 knee to elbow
200m run (down and back in gym)
15 kb swing
15 knee to elbow

Durability/Awareness:  L sits on the box 30 sec/wall sit 30 sec repeat x4

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