Endurance 3.11.15

Warm up

200 m Run/250 m Row

Dynamic Group

Mobility

Ankle Mob

30-60-90 Double Unders

10-15-20  Kb snatch

CFE Strength

1-10 Box Jump/Step up (24/20)

10-1 Russian KB swings (70/53#)

Conditioning

2 x (800, 400, 200) 1:1

Rest 2 minutes between sets