Weekly Monster Mash – 9/24/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 500m row, 3 Rounds:

10x Wall Ball, 10x Burpees, 10x Ring Row.

Work Capacity: With a Partner: Complete 5 Rounds for time and rounds:

Partner A) 1 Mile Run

Partner B) Max Rounds of:

• 10x Pull up
• 15x Push up
• 20x Air Squats

*Switch when Partner gets back from run – Each round is completed after both partners have run.

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP