Endurance:  Dynamic Drills – 800m run

Warm Up:  30 squats/20 rollovers/ 30 OH squats / 20 pushups (hands must leave the floor/chest to floor)/ 20 good mornings.

Working Capacity:  6 rounds

• 5 Dumb Bell Manmakers
• 100 ft. Waiters Walk
• 200m run

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 10 Windmills (r/l)

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