Endurance: Dynamic Drills ROM – 5 suicide laps

Warm Up: 

 50 squats, 40 situps, 30 pushups, 20 pull ups

 Strength: Front Squat

 Stamina:  4 rounds

•  3 Heavy Front squats
• 10 jump squats
•  20 pushups

 Working Capacity:

75 burpees
10 laps down and back in gym or 1000m row
50 thrusters
5 laps down and back in gym or 500m row
25 GHD situps
Run 10 laps down and back in gym or 1000m row

Durability:  Stretch, foam roller therapy

This entry was posted on Friday, February 26th, 2010 at 4:36 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.