Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:  30 squats-20 rollovers-30 OH squats

Stamina:  5 rounds

• 7 DB Push Press 35/25#
• 7 OH Squats 65/45#
• 7 Ring Dips

Working Capacity:   AMRAP 20 minutes

• 4 Hand stand push ups
• 6 Power clean squat
• 8 Wall Balls

Durability:  2 rounds

• 30 Wall ball situps
• 10 Windmills (r/l)

This entry was posted on Thursday, March 18th, 2010 at 7:59 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.