Endurance:  Dynamic ROM – 1 mile run

Warm Up:  30 squats/20 rollovers/10 good mornings

Working Capacity: 

21-15-9

• Dead Lift
• GHD
• Ring Push Ups
• after 21 run 800m
• after 15 run 600m
• after 9 run 400m

Durability: 

• 10 wall squats
• 10 oh PVC narrrow grip wall squats
• 10 windmills (r/l)

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