- 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
15x overhead squats (45#/35#)
400m run
15x kipping pull-ups
*# = lbs
Strength:
- Push Ups - 10 reps x 10 sets
Work Capacity:
5 rounds | Each round is 2 minutes
- 5x Muscle-ups
- Max reps hang squat clean (125#/85#)
- Rest 45 sec between rounds
Durability:
3 Rounds of:
- 10m x Bear crawl
- 50 x sit-ups
- Athlete Yoga -- Quick Format 2 (10mins)
Post:
- Hydrate
- Fuel within 30mins
- Complete post-training journal