Weekly Monster Mash – 12/19/2015

Baseline: Pre-SOP, box breathing, then ROM drills. Run 800M then do 20-15-10 PVC OHS, Jumping Pull-ups

Work Capacity: Complete 4 rounds for time of the following…

•      8x Overhead squat (105#/65#)
•      16x Burpee
•      3x rope climb (15ft)
•      400m run

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