Baseline: Pre-SOP and box breathing, thenROM Drills. 2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 20x box jumps.
Strength: Back squat (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.
Stamina: 4 Rounds, not timed: 10x back squat (165#-225#/105#-145#), 20x 4-count mountain climbers, 25m Overhead weighted carry (95#/65#).
Work capacity: Complete 8 rounds for time of the following…
10x man maker (35#/25#)
100m shuttle sprint (50m x 2)
Durability: 4 mile timed run (If over 32 minutes, perform a 25 burpee penalty). Max push ups in 2 minutes, max sit ups in 2 minutes. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.