Weekly Monster Mash – 10/29/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 3 rounds: row 200m, 10x burpee-pull up

Work Capacity: 60 min. Ladder:

• 800m Run
• 10x Pull up
• 20x Push up
• 30x Air Squat

*Every round add 800m to the run, 10 reps to Pull ups, 20 reps to Push up, 30 reps to Air squat.

Example: Next Round: 1 mile run, 20x Pull up, 40x Push up, 60x Air Squat…. Continue for 60 minutes.

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP