Weekly Monster Mash – 12/5/2015

Baseline: Pre-SOP, box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up.

Work Capacity:  Complete 7 rounds for time of the following…

•      7x Clean (135#/95#)
•      7x bar facing burpee
•      200M sand bag run

Durability: Swim 1 mile and ruck minimum of one hour. Sub long row for swim if no water access. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.