Weekly Monster Mash – 2/6/2016

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 5x pull up, 10x push ups, 15x air squats, 10x dislocates.

Work Capacity: Dynamic “Angie”. Complete the following for time..

•      100x jumping pull ups
•      100x clapping push ups
•      100x sit up to standing
•      100x jumping air squats

Durability: 30 minute ruck with a 50# load or 30 minute swim. Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.  Journal post training session SOP.