Endurance Athletes AM Session
GP warm up
Bench Press 3-3-3-3-3
super set each bench set with max effort push ups Rest 1:20
Wtd Pull ups 5-5-5-5-5 or assisted pull ups Rest :90
Deadlifts 3x15 (touch and go) Rest 1:20

Endurance pm session
Dynamic Warm Up
5 Rounds of 3min Run @:30 below your best mile pace. Rest 1min between rounds. If you start to fall off running pace add :30 to rest time.
Core Work: 10 Rounds
10 sit ups
10 super mans
10 leg lifts

CrossFitters Session
Dynamic Warm Up
3 Rounds For Time
Row 1000m
50 Dips