Obj: Work Capacity

Warm-up:
3 Rounds
5x 40 ft. Shuttles
5x Lunges
8x Push-ups
8x EOs
Instep Stretch

Training:

6 Rounds, one every min.

20 sec. lateral barrier hop
40 sec. of Rest

***Transition as quickly as possible to the next circuit with no or as little rest as possible***

6 Rounds, Count total number of repetitions (each round last 2 mins.)

20 sec. Dumbbell Thrusters - 15#/25#
20 sec. max In-place Lunges
20 sec. Seated Russian Twists - 15#/25#
20 sec. Step-ups
40 sec. of Rest

***Transition as quickly as possible to the next circuit with no or as little rest as possible***

6 Rounds, one every min.

20 sec. of 40ft Shuttles
40 sec. of Rest

3 Rounds
15/15 sec. Standing Founder
15/15 sec. Kneeling Founder
15/15 sec. Low Back Lunge
10x GHD Back Extension

3 Rounds
Foam Roll Quads
HUG Mobility Drill