Endurance:  Dynamic Drills – 800 m run

Warm up:  10min Turkish Get Ups

Stamina:  3 rounds

• 3 Thrusters @ 90% of 3 RM
• 10 Clapping Push ups
• Hip Mobility

Working Capacity:  3 rounds; 1 min of each exercise with 1 min rest after each round:

• Dumb bell snatch 10x (alternate arms on rounds)
• Kettle bell swing
• Wall Balls
• Burpees

Durability:

• 10 x 100m sprints; 15sec rest in between

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