Baseline:
Range Of Motion (ROM) Drills
400 m run
15 x overhead squats (45/35 lbs)
400 m run
15 x kipping pull-ups
Work Capacity:
Complete 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps of each
Overhead squats (95/65 lbs)
ring dips
lateral jumps over the bar 2 x
Durability:
10 rounds - 30 second max distance row (goal is 125 - 150 m each round) | 30 second rest
SealFit Yoga Hip Mobility Drill