Endurance:  Dynamic Drills ROM

Warm Up:  3 rounds

• 400m run
• 6 pullups/6 ring dips
• 25 air squats

Strength/Stamina:  3 rounds

• 3 front squats (Max squat)
• 10 x pistol (r/l 5 each side)
• 20 double unders

Working Capacity:

• 30 burpee
• 15 Clean & Jerk
• 1000m row

Durability: 

• 30 wall ball situps
• 30 wheel rollouts

This entry was posted on Wednesday, May 19th, 2010 at 4:16 am 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.