Variable

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~William Barclay

Buy-in: V02 Max 10 minutes - KB Swing

Range of Motion, oh yes, need to work out the last couple of days. Feel a bit of lactic acid, feels good, not overdone, but need to keep things loose.

KB Workout

4 RNDS @12kg

5 SDHP to Sprawl

5 Goblet squats

5 Snatches R/L es
5 Leg raises (1,2,3)
5 Figure 8 to Hold
5 Rows R/L es

Durability
Tabata sit ups ;)

Strength
Bench Press Wendler
5/5/5+