Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then 3 rounds – 10x air squats, 20x push ups, 30x mountain climbers.

Strength: Back squat – 10 sets x 3 reps @ 78% 1 RM.

Stamina: 5 rounds, not timed: 10x back squat @ 135#-155#/95#-135#, 20x jump squats, max time handstand hold.

Work Capacity: “Kelly”.  Complete 5 rounds for time…

• Run 400m
• 30x box jump (24in/20in)
• 30x wall ball (20#/12#)

Durability: 2 mile recovery run.  3 rounds – 10x strict toes to bar, 10x back extensions. 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.