Weekly Monster Mash – 12/31/2016

Saturday

Baseline:  Pre-SOP and box breathing, ROM drills then, Rpw 500m, Foam roll, calf & IT band focus.

Work Capacity: Complete for time with a swim buddy:

• 2 mile swim
• 8 mile run
• 13 mile ruck
• 10 rounds:
  • 5x Dead hang Pull up
  • 10x Push up
  • 15x Air Squat

Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.