Baseline: Pre-SOP and box breathing, then ROM Drills. 2 rounds – 50ft walking lunge, 20x push ups, 50ft walking lunge, 20x KB swing (35#/25#).

Work Capacity: “Danny”. Complete as many rounds as possible in 20 minutes of:

30x box jumps (24in)
30x push press (115#)
30x pull ups

Durability: 45 minutes to one hour trail or beach run. 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.