Endurance:  Dynamic Drills – 1 mile run

Synovial Fluid Warm up then; 15 sec squat hold/15 sec jump squat x 2

Phase I:  10.9.8.7……3.2.1 (10 of each then 10 sec rest, 9 of each then 10 sec rest, etc.  After 5th rep no rest)

• Push up
• Jump squat

Kettle Bell Working Capacity

• 4 rounds
• 15 american swings
• 10 double swing pull
• 5 TGU each arm

Durability: 

• 36 reps of each
• squat
• squat jumps
• lunge
• lunge jumps

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