26 Dec2015 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.