Endurance:  Dynamic Drills – ladder work; run 1 mile

Warm Up:  50 air squats – 400m run

Stamina:  5 rounds

• 3 front squat at 90% of 3 RM
• 10 jumping lunges (5 each leg)
• 50m bear crawl

Working Capacity:  3 rounds

• 10 1-arm snatches
• 20 hi pull
• 200m sand bag run

Durability:

• 20 4 ct flutter kicks
• 20 good mornings
• 20 leg levers

This entry was posted on Thursday, June 24th, 2010 at 9:30 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.