Weekly Monster Mash – 1/9/2016

Baseline: Pre-SOP, box breathing, then ROM drills. Run 1 mile, then 4 rounds of Frog Complex (65#/35# to 95#/65#)

Work Capacity: for time do 10…1 of

•   Bench Press (185#/125#)
•   Dead Lift (225#/145#)
•   Power Clean (155#/105#)

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.