Baseline:
Range Of Motion (ROM) Drills
400 m run
3 rounds - 5 x strict presses, 5 x push presses, 5 x push jerks, 10 x air squats
warm up to 65% of your 1 RM push press
Strength:
Push Press - 10 sets x 3 reps at 65% 1 RM
Work Capacity:
AMRAP in 5 minutes
5 x box jumps (20 - 24 in)
7 x TTBs (toes to bar)
5 x handstand push-ups
7 x wall balls (20/12 lbs)
5 x burpees
7 x DB thrusters (25/15 lbs)
Durability:
100 x situps
50 x wave-offs (from grinder PT)
SealFit Yoga Short Form B