Today, we’re building your muscular endurance to prepare you for the unique challenges you will face with each obstacle and hill climb. For the greatest training effect use light to moderate weight and aim for perfect form and control with each repetition. For a greater challenge, keep your rest time to 1 minute or less between sets.

Warmup

Dynamic warmup Burpees: 2 x 15 reps Bear Crawl: 2 x 25 yards

Main Set: Strength Circuit

Pushups 3 x 10 to 15 reps Hollow Hold 3 x 20 to 40 seconds Skull Crushers 3 x 10 reps

Dips 3 x 10 to 15 reps Bent Over Row 3 x 10 to 15 reps Hanging Leg Raises 3 x 5 to 10 reps

Pullups 3 x 5 - max Plank 3 x 30 seconds to 1 minute

Cool Down

Stretch and Foam Roll

Beginner Version: Reduce Rep Count Advanced Version: Increase Rep Count