Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  1000m row C2 then;

21-15-9

• Push Press
• Pullup

Working Capacity:  20 minutes

• 5 x burpee
• 10 x squats
• 15 x SDLHP 53-70# rx

Durability: 

• 20 GHD
• 20 Back extension
• 90 sec plank hold

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