Endurance:  Dynamic Drills – 1 mile HOT run

Warm Up:  3 rounds

• Run 400m
• 20 Kettle bell slashers
• 10 Goblet Squats

Working Capacity:  4 rounds

• 20 Floor Press
• Row 500m or run 400m
• 20 Push ups

Durability:  3 rounds

• 10 wall squats
• 10 OH wall squats
• 10 windmill (r/l)

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