Endurance:  Dynamic Drills – 800m run

WarmUp:  30 sec x 3 rounds

• swing
• halo
• hot potato
• figure 8

Kettle Bell Combat

3 rounds

• Snatch x 5 each hand
• Clean & Jerk x 5 each hand
• Front squat x 10
• Reverse Lunge x 5 each leg
• Hi Pull x 10
• One arm row x 5 each hand
• Two hand swings x 10

Durability:  2 x stations

• bosu squat
• oh wall squat
• russian twist
• trasher

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