- Baseline: Pre-SOP and box breathing, then ROM drills. 5 rounds – Every 90 seconds, perform:
1x 30m sled/prowler push (Medium weight…these should be fast and powerful)
- Strength: Sumo deadlift – 5-5-3-3-3-3-3. The final set should be a 3 RM for the day.
- Stamina: 3 rounds, not timed: 6x front squat (135#-225#/95#-155#), 8x good morning (95#-135#/65#-95#), max rep toes to bar.
- Work Capacity: With a partner, complete as many rounds as possible in 15 minutes of:
5x overhead squat (135#/95#)
7x handstand push up
9x box jump (30in/24in)
You must complete 1 entire round before tagging your partner in. Only 1 athlete can work at a time.
Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.