Weekly Monster Mash – 1/23/2016

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x jumping pull ups, 10x dips, 10x sit ups.

Work Capacity: “Fight Gone Bad”. Complete 3 rounds for max reps of…

•      1 minute wall ball (20#/12#)
•      1 minute sumo deadlift high pull (75#/55#)
•      1 minute box jump (24in/20in)
•      1 minute push press (75#/55#)
•      1 minute row (Calories)
•      1 minute rest

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