Endurance:  Dynamic Drills – 1 mile run

Warm Up:  20 Squats/10 Rollovers/20 OH Squats then;

• 4 rounds:
• 5 pullups
• 10 pushups
• 15 squats

Working Capacity:  Row, row, row your Boat!

• 40 Wall Balls
• Row 1000m C2
• 40 Burpees
• Row 1000m C2
• 40 Box Jumps
• Row 1000m C2
• 40 Wall Ball Sit ups

This entry was posted on Sunday, May 23rd, 2010 at 8:50 am 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.