Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 d/u, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 d/u, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 d/u, 10 Chain breakers, 30 Push-ups, 30 Lunges, 30 Hello dollies, 10 d/u, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10, 8, 7

Work Capacity (optional): Complete the following for time:
Row 1,000m
50x thrusters (25# db)
30x burpee
Time: 4:24.5, 7:20.2, 5:51.8=17:36.7

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.