Baseline: ROM Drills. 21 - 15 - 9 Wall Ball, Push-ups, Double Unders
Work Capacity: 6 RFT:
- 50 Squats
- 25 Ring dips
Strength: Work to 3RM Thruster
Stamina: Chipper: 15 x Thruster @ 90% 3RM, 100 x KB Swing (55#), Farmer Carry 800M (55 - 70#)
Durability: Run 3 miles @ moderate pace. 100 x sit-ups, 100 x Back Extension (supine). Active Stretch or Yoga.
All Rx'd, and @ 20:00 min on W.C. (I started my watch, tossed it down, and it immediately stopped timing)
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