Endurance:  Dynamic Drills ROM – 5 suicide laps

Warm Up:  3 rounds

• 500 m Row or 10 laps gym
• 21 Kettle Bell Swings
• 12 Pullups

Working Capacity:   7 rounds

• 10 Dead lifts
• 8 Ring Dips
• 20 Situps

Durability:  3 rounds

• 20 Kettlebell situps
• 20 Wall Squats
• 20 4 ct. flutter kicks

This entry was posted on Saturday, February 20th, 2010 at 5:40 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.