Weekly Monster Mash – 12/3/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up.

Work Capacity: 5 Rounds for time:

• 1k row
• 1k Ruck (40lb)
• 1k Run

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