Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  Bar Bell Complex (progressiive weight of 4 sets of 3; many can stay at 45lb. but 4 x with burpee chaser; repeat 4x)  w/ 5 burpee chaser

Stamina:  4 rounds, not timed:  3 x Front Squat @ 3RM, 15 x wall ball sit-up, sand bag jog (HEAVY) down and back gym

Work Capacity: 

Part I:  800m run (down and back to bike rack x4)

Part II:  50 x Curtis P = racked lunge right; racked lunge left; push press = 1

Durability:  Plank hold 60 sec x 4.  Stretch

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