Run + DL, RC, BP, PPU, OL, Core

Early morning

0600 formation run with active duty Army, Marines; 3.5 miles
2.5 miles on treadmill

Lunchtime

Distinct, from SEALFIT

Baseline: ROM Drills. 30-20-10 Wallball, Weighted Sit Up (25#)
-  ROM, wall ball @ 25#, weighted sit ups @ 25#

Work Capacity: for time:  20x Deadlift (225#), 2x Rope Climb, 15x Deadlift (225#), 3x Rope Climb, 10x Deadlift (225#), 4x Rope Climb, 5x Deadlift (225#), 5x Rope Climb
-  time: 19:04 (15' rope)

Strength: Work Up to 1RM Bench Press
-  255# x 1

Stamina: 5 Rounds, not timed: 10x Bench Press @ 60%1RM, 20x Plyo Push Ups, 50m Overhead Walking Lunge(45#)
-  155# for BP

Durability: 10 x Suicide shuttle run (0-25-50), 50x GHD Sit Ups, 50x Back Extensions. Active stretch or Yoga
-  Shuttle runs 0-30-30, 50 GHDSU & BE.  400m cool down

Notes

• Body: Still a little sore in glutes, otherwise feeling real good despite not sleeping well last night.  Knees a little achy this morning.
• Workout: Baseline--25# for wall ball seemed like a big difference from 20#, caught me off guard.  WC went awesome, DLs felt tight, got to practice the rope climbing (Loop method).  Tied PR on BP.
• Run: Felt decent this morning.  Shuttle runs at lunch totaled 1200m, so did the 400m to round out the 7 miles on the day.