- Fuel 45mins prior
- CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
- Functional Warm-Up Drills - 10 mins
3 Rounds of:
400m run
3 rounds (45#):
- 5x strict presses
- 5x push presses
- 5x push jerks
- 10x air squats
*# = lbs
Warm-up to 65% 1 RM back squat
Strength:
- Back squat - 3 reps x 10 sets at 65% 1 RM
Work Capacity:
10 rounds
- 11 x chest-to-bar pull-ups
- 22 x Front squat (75#)
Durability:
3 Rounds of:
- 50 x sit-ups
- 25 x back extensions
- Athlete Yoga -- Quick Format 1 (10mins)
Post:
- Hydrate
- Fuel within 30mins
- Complete post-training journal