Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds Barbell Complex with Burpee chaser (65-95#)

Work Capacity: 

Complete the Following in one hour.

SEALFIT Total:
Work up to 1RM of Bench, Back Squat, Push Press, Deadlift.

Then:

10k run.

Durability: Warrior Yoga, Hydrate, Fuel.