1. Warm Up: Run 800m or Row 1000m

2. Stamina: 3 rounds

• Focus Mitts, 20 reps-R (4 counts)
• Renegade Rows, 10/side
• Focus Mitts, 20 reps-L (4 counts)
• Renegade Rows, 10/side
• SL DB Press, 10/side-R (alt)
• MP Lunge, 10 reps-R
• SL DB Press, 10/side-L (alt)
• MP Lunge, 10 reps-L
• MP Hops with Transverse Arms, 10/side

3. Work Capacity - 30:15x4-8

• KB SDHP
• KB Swing (Alt arms)
• Goblet Squats
• Pistols
• Tuck Sits

4. Durability

• Run 1 mile