Endurance:

Run 1 mile then,

C2 Rower:  500m / 25 Strict Push Ups  – 4 rounds total

Phase I:  Strength & Intensity – 3 rounds

• 10 Dead Lifts 85% RM
• 20 Box Jumps
• 10 Strict Dips (using dip bar; band if needed)
• 20 Floor Wipers

Phase II: Core & Durability – 3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 200m run

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