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Week 2, Day 11

Baseline:

  1. Perfect stretch

  2. ROM and running drills

  3. 3 rounds of the following:

    1. 200m run

    2. 5x strict presses (#45/#35)

    3. 5x dips

    4. 5x jumping squats

Strength:

  1. Push press (5 reps x 5 sets)

Work Capacity:

  1. 400 meter run

  2. 10x push presses (#45)

  3. 10x wall throws (20#/12#)

Durability:

  1. Yoga or active stretch

  2. Hydrate and fuel within 30 minutes

  3. Journal post-training session

Earlier Event: November 21
Week 2, Day 10 (ARD)
Later Event: November 23
Week 2, Day 12