OnRamp – Friday 8/19/2016

Baseline:Pre-SOP and box breathing, then ROM drills then, 500m Row, 20-15-10: Push up, Barbell Thruster, V- up.

Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 3×5 @ 85% (Percentages are taken from 5 rep max)

Work Capacity: 3 Sets for max reps:

1 min. Max rep Double Under
1 min. Max rep Kettlebell Swing (35/25)
1 min. Max rep Box Jump
1 min. Max rep Slam Ball
2 min. Rest

Durability: 20 min. of Sandbag Grinder PT.  Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

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