Weekly Monster Mash – 12/26/2015

Baseline: Pre-SOP, box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (55#/35#), 10x push ups, 10x jumping pull ups.

Work Capacity: “Ryan” – 5 rounds for time of…

•   10x push press (135#/95#)
•   20x step ups (24in box)
•   10x deadlift (225#/155#)
•   200m farmers carry (140#/80#)

Durability: Ruck 1-4 hours with a 50# pack in the most difficult terrain you have access to. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.