Baseline:
Box breathing
ROM drills
500 m row
3 rounds - 10 KB SDHP (16/12 kg), 10 x push-ups, 10 x sit-ups
warm up to 70% of 1RM deadlift
Strength:
10 x 3 at 70% 1 RM
Deadlift
Work Capacity:
For time
150 x dumbbell thrusters (35/25 lbs)
Durability:
3 rounds 20 x GHD sit-ups, 10 x weighted back extensions (15/15 lbs)
Hip and shoulder mobility drills
Yoga Short Form A + B