Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 1000m Row, 20 Alt 1 Arm Dumbbell Snatch 45/25#, 5 Rounds of 5 Dead Hangs with 4 Second Deficit (120 sec rest between rounds).

Work Capacity:

With a 30/20# Pack or Vest

Run 800m to Hill or Stairs

5 Min Of Hill or Stair Sprints, only run timer while climbing.

1 Mile Run on soft sand or rough terrain.

5 Min Of Hill or Stair Sprints, only run timer while climbing.

800m Run back to HQ

Durability: 15 min Warrior Yoga, Hydrate, Fuel.