TUESDAY, APRIL 29

Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 30-20-10 reps of wall ball (16#), push ups, sit ups.
time: 09:42

Strength: Strict press: Warm up then
3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
65#, 85#, 95#, 105#, 115# (2,1)

Stamina: 2 rounds, not timed: Max rep x DB bench press (60#), 6-8x schwarz press (25#), 10x (each leg) d-bell lunge (25#).