Baseline: ROM Drills. 10-9-8…1 reps of KB swing @ 35#, jumping pull ups.

Work Capacity: 20 Rounds: 30sec max rep KB swing @ 55#, 30 sec air squats, 30 sec rest.

Durability: Tabata row or run (If under 1000m for row, 50 burpee punishment). 100x 4-Count flutter kicks, 100x leg levers. Active stretch or Yoga.

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14FEB, hooyah! Great day. Checked out 62# KB and hit track.

BL: 10,9,8…..1 KB Swings with 62#, jumping pullups. It is really fun to perform a front roll into a jumping pullup! Try it!
WC: as rx’d with 62# KB. Lowest numbers for a round was 13 swings, and 25 squats. 30 squats were norm, and last round was highest total for both. good times.
quick break, hydrate, snack…
Dura: 8 mile run at moderate pace with 300 foot hill at end. total mileage this week 22.5/50 running.

Keep up the great work warriors! Fight the good fight and never quit!