Endurance.

Warmup 20 seconds shoulder circles, arms up squats, jumping jacks, pushups two times through

S#!t sandwich

30 sec /10 sec x 2
1 min / 20 sec x 2
30 sec /10 sec x 2

wallball
cross body mtn climbers
curl & press
burpee box jumps
rower

Finish: Doug’s “Shadowstance drill”

Warrior strength: 5 skin the cat on rings

30 sec /10 sec x 2
1 min / 20 sec x 2
30 sec /10 sec x 2

BB jerks
Cross body mtn climbers
Seated curl & Press
Burpee box jumps
Rower