10-12-15

MONDAY 10/12/15

SEALFIT 

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then 15x burpees, 15x box jumps, 15x double unders.

Work Capacity: Complete 4 rounds for time of…

•       10x burpee box jump (20in/15in)
•       20x KB swing (16kg/10kg)
•       30x double unders

Strength: Bench press: Warm up with no fewer than 5 sets, then do 5-5-5-5-5. Then EMOM for 10 min do 2x push-jerks @ 80%

Stamina: Chipper, not timed: 30x close grip bench press @ 65#/45#, 20x supine pulls, 400m walking lunge.