Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Row 250m, 10x push ups, 10x clapping push ups, 10x pull ups.

Strength: Push press – 10 sets x 3 reps @ 78% 1 RM.

Stamina: Chipper, not timed: 30x push press @ 65#-95#/45#-65#, 40x handstand push ups, 800m walking lunge.

Work Capacity: Complete 2 rounds of the following for time…

• Row 1,000m
• Rest 2 minutes
• Dumbbell Tabata thrusters (35#/25#)

Durability: 4x 400m sprints (1:1 work to rest). 50x sit ups, 50x seated Russian twist (20#/15#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Stay focused, train hard and maintain balance!  – Mark Divine

Develop your Mental Toughness, Leadership, Awareness, Intuition, and Kokoro Spirit with the highly acclaimed Unbeatable Mind Program developed by Coach Divine and enjoyed by folks from all walks of life.