Strength:

1. Lateral Band Walks: 20 Meters both ways, x 4 sets
2. Perfect Bear Crawl: 20 Meters x 4 sets
3. L-Tuck Sit on Rings: 30 Seconds x 4 sets

Endurance: 

30 Sec Row – 30 Sec Rest

x 16 sets @ 80% effort

Endurance 2:

30 Sec Row – 30 Sec rest

x 16 @ 85% effort