Endurance:  Dynamic Drills – Run 500m

Warm Up:  2 rounds

• 20 leg swings (r/l)
• 30 squats
• 20 good mornings
• 10 wall balls

Working Capacity:  5 rounds “Roy”

• 15 Deadlifts
• 20 Box jumps
• 25 Pull ups

Durability:

Plank holds 60 sec/60 sec rest – front/side/side

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