Endurance: 

Dynamic ROM Drills – 1 mile run

Warm Up:

• 21-15-9 Thruster
• SDHP (same weight on bar)
• Run 400m BETWEEN sets

Working Capacity:  “The Last 50”

•  Front Squat total of 50

Every minute on the minute do 5 push-ups and 5 squats

 Durability/Awareness:  50 GHD situps/50 back extensions

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