06 Feb2016 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.