Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m.
Strength: Clean 5×3, then EMOM for 10 rounds of 7x Dips
Work Capacity: Complete 4 rounds for time of…
Run 400m with sandbag (80#/60#)
10x Sandbag Curtis P’s (80#/60#)
Run 400m without sandbag
Durability: Max duration plank hold (Pays to be a winner…winner chooses “motivational consequences” for other athletes). Warrior yoga drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.