Baseline: Pre-SOP and Box Breathing, then ROM Drills. 4 rounds – Row 60 seconds, 10x push press (increase weight each round), 10x ring row, 30 second handstand hold.
Strength: Push press – 65%x8, 70%x8, 75%x8, 80%x8.
Stamina: 5 rounds, not timed: max rep x strict press @ 125#-185#/75#-105#, 10x Renegade row (35#/25#), 50m sprint
Work Capacity: Complete 5 rounds for time of:
- 2x rope climb, legless (15ft)
- 10x deadlift (225#/155#)
- 20x pistols, alternating
Durability: 1x 800m sprint, 1x 400m sprint, 1x200m sprint (1:1 work to rest). SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.