Endurance:

Run 1 mile, pull up ladder 1-10

Work Capacity:

AMRAP 15 minutes

• 7 x Push Press
• 5 x Sumo Dead Lift High Pull
• 3 x Tricep Dip

Sit/Squat and Run

• 50 each 100 m run
• 40 each 200 m run
• 30 each 400 m run
• 20 each 800 m run
• 10 each 1600 m run

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