Home - front squat, pull up, d/u Workout
Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of jump rope,
Work Capacity: AMRAP in 20 minutes:
10x front squat (155#/115#)
10x strict pull ups
50x double unders
rounds: 3, 4 pull ups
Stamina: Chipper, not timed: 40x push press @ 85#-105#/45#-65#, 20x muscle ups, 800m front rack sandbag walking lunge (60#/40#).
Sandbag pushpress:
Sandbag front rack lunge: x 30
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