Endurance:  Dynamic Drills/5 laps in gym; long side run, short side lunge

Warm Up:  30-20-10 Wall Balls/GHD Situps

Working Capacity:   5 rounds

• Military Press KB 35 lb. each arm  x20
• Pull Ups x20

Durability:   C2 Rower

• 800 m; 60 sec rest x 2
• 400 m; 45 sec rest x 4
• 200 m; 30 sec rest x 6
• 100 m; 15 sec rest x 8

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