Endurance:  Dynamic Drills ROM – 1 mile Run

Warm Up:  25 Cousins = wall ball; drop but to the floor bringing ball over head for a sit up, come to squat position and repeat = 1

25 Dive Bombers (aka. Hindu pushups)

Instructor Skill:  TGU with O-bar work

Working Capacity:  2o minutes MAX OUTPUT

• 5 pull ups
• 10 push ups
• 15 squats

Durability:

• 50 GHD
• 50 Back Extensions

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