Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds: 2 Min Plank Hold, 1 Min Bar Hang, 10 Diamond Push Ups, 10 Dead Hang Pull Ups.

Work Capacity:

50m Overhead Walking Lunge 45/35# Bar

400m Run

100 4 Count Flutter Kicks

400m Run

50 Weighted Step Up Sand Bag Back Rack 60/40#

400m Run

100 Sledge Strikes (work both sides)

Durability: 10  25m Shuttle Sprints from the Deck, Hydrate, Fuel.