Endurance:  Dynamic Drills ROM – 5 suicide laps

Warm Up:  30-20-10

• box jumps
• push ups
• squats

Strength:  1 RM squat clean

Stamina:  15 x squat clean @ 90% 1 RM/ 50 x jump squats/50 x weighed situps

Working Capacity:       21-15-9

• hand stand pushups
• ring dips

Durability:  Sprint = 2 x 800m (1 min rest) 2 x 400m (45 sec rest) 5 x 200m (30 sec rest)

Foam roller & stretch!

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