Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, Pre-SOP and Box Breathing, then ROM Drills. Row 500m, 20x strict press, row 500m, 10x strict HSPU.

Work Capacity:

Swim 1000m (sub 2000m ROW)
Run 2 Miles
Max Push Ups (Burn Out Sets)
Max Pull Ups
Max Sit Ups

Durability:5 Mile Ruck 50#/30# Uneven Terrain, Hydrate Fuel.