UNF - run, goblet, flutter, front squat, pullup, wall-ball, kbs Workout
Baseline: Pre-SOP and Box Breathing, then ROM Drills.
3 rounds – run 200m, 10x goblet squats, 10x 4-count flutter kicks.
1:45.3, 1:44.8, 1:50.2:
5:20.4
35 db
Strength: Front squat – 65%x5 reps, 70%x5 reps, 75%x5 reps, 80%x5 reps, 85%x4 reps.
95-5, #115-5, #135-5, #145-5, #155-2.2
Work Capacity: Complete as many rounds as possible in 20 minutes of:
5x chest to bar pull ups
10x wallball (20#/12#)
15x KB swings (53#/35#)
Rds:6, 10 kbs
Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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