04 Jan2019 Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time: 400m Run 100x Push up* 5x Rope Climb 12x Deadlift (155/105) 9x Hang Power Clean (155/105) 6x Shoulder to overhead (155/105) *Round 1 – 100x Push up *Round 2 – 100x Sit up *Round 3 – 100x Air Squat *Round 4 – 100x Slam Ball Durability: 6 x :35 second Hill Sprint, Full recovery between sets. Hydrate and fuel within 30 minutes. Journal post training session SOP.
