Baseline: Pre-SOP and box breathing, then ROM drills. 100x double unders, then 30x KB sumo deadlift high pulls (24kg/16kg). 100m bear crawl.
Strength: Bench Press Work to 1RM
Work Capacity: Complete as many rounds as possible in 12 minutes of…
12x front squat (95#/65#)
12x commando pull up
Durability: 10 rounds – 30 second max distance row, 30 seconds rest. 100x 4-count bicycle sit ups, 100x arm haulers.