Endurance:  Dynamic Drills ROM – 5 suicide laps or 1000m row

Warm Up:  40 double unders or 100 regular

• 20 situp
• 20 flutter kicks (4 ct)

 Working Capacity:

AMRAP in 15 Minutes:

• 3 Pull-ups (chest 2 bar; NO BANDS, slow on the negative)
• 6 Push-ups
• 9 OHS

3 Rounds:

• 25 Toes to Bar (or knees to elbows but try toes to bar!)
• 25 Double Unders or 50 Jump Ropes

Durability:

• 10 Windmills (r/l)
• 20 GHD
• 20 Back Extensions

 

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