Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 10x front squat (45#) + 10x push press (45#), Run 400m, 10x pistols + 10x jumping squats.
Work Capacity: Complete the following for time…
- 30x thruster (115#/85#)
- 50x alternating 1-leg squats
- Run 1 mile
Strength: Bench press – 10 sets x 3 reps @ 78% 1 RM.
Stamina: Chipper, not timed: 30x bench press @ 115#-135#/75#-95#, 40x handstand push ups, 800m buddy carry.
Durability: 10x 100m sprints (:30 interval). 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.