19 Dec2015 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.