Reaper Crew SealFIT 10-1-12

Baseline: Run 400m, then ROM drills.

Pyramid up to 5 RM Back Squat.

Strength: Back Squat

5 reps @ -5% of 5 RM

2 sets x 5 reps @ -10% of 5 RM.

Stamina: 5 Rounds, not timed:

15x Back squat @ 45% 5 RM,

25×4-count mountain climbers,

max time hanging towel hold (put a towel over a pull up bar, and see how long you can hang before your grip goes out).

Work Capacity: Complete 3 rounds of the following…

  • 21x Thruster (95#/65#)
  • 15x KB swing (32kg/24kg)
  • 12x pull up
  • 9x burpee

Durability To Be Done at a Much later Time: 3 Rounds for max distance – 60 second row, 60 second active rowing rest, 45 second row, 45 second active rowing rest, 30 second row, 30 second active rowing rest. 100x 4-count fluter kicks, 100x leg levers. Warrior Yoga mobility drill

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