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Week 1, Day 6

Baseline:

  1. Perfect stretch

  2. ROM drills

  3. 400 meter run

  4. 5 rounds

    1. 5x air squat

    2. 5x back squats (barbell)

    3. 5x push-ups

    4. 5x sit-ups

Strength:

  1. Front squat (5 reps x 5 sets)

Work capacity:

  1. Complete in 10 minutes

    1. 5x pull-ups (scale as needed)

    2. 7x push-ups

    3. 9x front squats (#45/#35)

Durability:

  1. Yoga or active stretch

  2. Hydrate adn fuel within 30 minutes

  3. Journal post-training session

Earlier Event: November 14
Week 1, Day 5 (ARD)
Later Event: November 16
Week 1, Day 7