Endurance:  Dynamic Drills – 500m row/400m run x 2

Warm Up:  21-15-9

• wall balls
• push ups
• situps

Strength & Stamina:  6 rounds

• 2 DL @ 3RM
• 10 burpee pullups
• 20 double unders

Working Capacity:  4 rounds; 4 sets followed by 400 m run

• power clean
• front squat
• push press
• weighted box step up
• 400 m run

Durability:   5 rounds

• 10 – 35lb. weighted situps
• 10 flying supermans

This entry was posted on Monday, December 28th, 2009 at 2:32 pm 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.