Endurance:  Run 1 mile

Warm Up:  BBplex 3 reps each weight for 3  rounds (progress with weight); 9 pullups

(BBplex=deadlift, row, clean, front squat, push press, back squat=1)

Strength & Stamina:  5 rounds

• 5 Pullup
• 5 Renegade row
• 5 Squat Cleans
• 5 Thrusters

Working Capacity:  AMRAP 20 minutes

• 3 Curtis P’s
• 6 Burpees
• 100m sprint with 50lb. sandbag

Durability:

• 50 4ct. flutter kicks
• 50 leg levelers

This entry was posted on Thursday, October 22nd, 2009 at 3:31 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.