UNF - D-bell press; SDH, KBS, row; run, plank, wall sit Workout
Baseline: Pre-SOP and box breathing, then ROM Drills.
Strength: D-bell press – Warm up then, 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps.
Work Capacity: Complete as many rounds as possible in 25 minutes of:
10x Sumo Deadlift High-pull (95#)
15x KB swing (20#-55#)
250m row
Durability: 2 mile recovery run. 1x max plank hold, 1x max wall sit. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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