Endurance:  Dynamic Drills – 1 mile run  or 1500m row

Warmup:   3rounds

• 10 squats
• 10 pushups
• 10 pull ups (jumping)
• 10 sit ups
• 10 jumping squats

Working Capacity:  AMRAP 20 min.

• Shoulder Press  x 10
• Box Jumps x 10
• 400m run 
• Burpees x 10
• Renegade Row x 10
• KB Swing x 10

Durability:  3 rounds

• 10 Slashers (r/l) with KB
• 10 windmills (r/l)
• 10 wall squats

This entry was posted on Monday, June 21st, 2010 at 6:55 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.