Training SealFit
Baseline:
ROM Drills ~10minutes
3 rounds: 250m row, 5x backsquats (45#), 5x pushups, 1minute plank
Warm up with 65% of 1RM back squat
Strength:
Back squat – 3 reps x 10 sets at 65% of 1RM
Work Capacity:
(do for time)
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20 pullups
10 clapping pushups
Endurance:
Run, Bike, Ruck, Swim or Row (whatever you can do for whatever distance you feel you can do…)
Stretch + Hydrate & Fuel