Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  4 rounds

• 250m row C2
• 30 squats

Strength & Stamina:  5 rounds

• Full squat snatch
• 12 Pull ups or 2 rope ascents
• 20 Weighted lunge steps

Working Capacity:  EMONM  15 minutes

• 4 pullups
• 8 pushups
• 12 KB Swing 53rx

Durability:

• 100 flutter kicks
• 100 crunches

This entry was posted on Tuesday, December 22nd, 2009 at 4:58 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.