Baseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds – Run 200m, 10x goblet squat (35#/26#), 10x lunges, 10x ring dips, 60 second lat foam roll.
Strength: Front squat @ parallel box squat – Work up to a 3 RM (For this movement, you are performing a front squat to a box that puts your thighs at parallel when you reach it).
Stamina: 3 rounds, not timed: 10x sumo deadlift high pull (135#-225#/95#-135#), 10x 1-leg barbell/suitcase deadlift, each leg(135#-225#/95#-135#…for this exercise, place a barbell with the prescribed weight to your side and perform a 1-leg deadlift with the leg that has the weight to the side of it), max duration plank hold.
Work Capacity: Complete 21-18-15-12-9-6-3 reps of:
- Walking lunge steps
- Thruster (95#/65#)
- Pull ups
- Knees to elbow
Durability: 2 mile recovery run. SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.