Baseline: Pre-SOP and box breathing., then ROM drills. 4 rounds – Barbell complex (75#-105#) with push up chaser.
Work Capacity: 20 rounds – Every 60 seconds, perform the following…
5x wallball (20#/12#)
3x handstand push up
1x power clean (185#/135#)
Durability: 8x hill sprints (If you do not have access to a hill, substitute 200m sprints @ :45 interval). 3 rounds – 20x GHD sit ups, 60 second plank. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.