Endurance Warm up:

Hop Drills

Exagerated Foot Pull

Bounding Squat Jumps

Endurance WOD:

Weighted Hill Climb Time Trial

Maximal Effort Required

Choose ONE of The Following Sports:

Swim: 500m, add a T-shirt, parachute or boots for drag

Bike: 2 mile Hill climb, Remain in the saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10