OnRamp – Friday 9/2/2016

Baseline:  Pre-SOP and box breathing, ROM drills then, 3 Rounds: 250m Row, 15x Push up, 10x Ring Row.

Strength: De-load -Bench Press: EMOM for 9 mins: 2x reps @ 65% of 1RM

Work Capacity: 4 Rounds for time:

30x Double Under (scale with 60x Jump rope)
15x KB Thruster (25/15)
200m Sprint
90 sec. Rest

Durability: 3 Mile Recovery Pace run.  Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.

The post OnRamp – Friday 9/2/2016 appeared first on SEALFIT.