Friday December 18, 2009
Endurance: Dynamic Drills – 1 mile run
Warm Up: 21-15-9
- Wall Ball Situps
- Burpees
Strength & Stamina 5 rounds
- 10 Military floor press (90% of max)
- 10 Clapping Pushups
- Hip mobility stretch
Working Capacity: 5 rounds
- 20 1-arm snatches (r/l) 35 # RX
- 20 Pullups
- 20 Box Jumps
Durability: Sprints in the gym
2- 4 laps (down & back) in gym followed by 1 minute rest
4-2 laps (down & back) in gym followed by 45 second rest
6- 1 (down & back) in gym followed by 30 second rest
8-1 down in gym followd by 15 second rest
