Baseline: Pre SOP, Box breathing, ROM Drills. Then 3 rounds – 50x double unders, 25x air squats, 15x push up, 5x pull up. (70/40)
Stamina / Work Capacity: “300”. Complete the following for time…
25x pull up 50x deadlift (135#/95#)
50x push up
50x box jump (24in/20in)
50x floor wipers (135#/95#)
50x KB clean and press (16kg/12kg)
25x pull up
Durability: Row 5k meters then Grinder PT with core focus for 15 to 45 minutes. Warrior Yoga drills and Post SOP recovery.