Weekly Monster Mash – 10/31/2015

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds of 5x burpee, 10x 4 ct flutter kicks, 15x Monkey Squat.

Work Capacity: “Murph” – Complete the following for time:

•      Run 1 mile
•      100x pull ups
•      200x push ups
•      300x air squats
•      Run 1 mile
•      *If you have a 20# weight vest or body armor, wear it. SEALFIT Rx is un-partitioned

Stamina: Moving methodically, great form: With partner, alternate to perform 100x clean & jerk (135# / 95#).

*Face each other and alternate movements until you reach 100 reps total (50 each).

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