Endurance:  Dynamic Drills – 1 mile run

Warm Up:  10m “Cyndy”  AMRAP

• 5 pullups
• 10 pushups
• 15 squats

Working Capacity:    5 RFT

• 50 ft. 45# Obar lunging steps
• 21 burpees

Durability:  4 rounds

• 10 GHD
• 10 Back Extensions

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