SEALFIT Program

Warm Up: Box Breathing, ROM Drills, 400m Row, 20 Burpees, 400m Row, 20 SDLHP 53#. 

 Strength: Deadlift 5 x 185, 210, 225, 10 x 245 

 Stamina: 5 rounds: 10 Deadlift 225#, 10 Supine Ring Rows, 1 min Plank Hold

 Work Capacity: 5 rounds for time: 
   • 30 Double Unders 
   • 20 Russian KB Swings 53# 
   • 10 Burpee Box Jumps 24" 
13:49

 Durability: 10 rounds: 30 sec Row, 30 sec Rest. (Total Meters - 1657, Avg Meters - 165) Mobility Work for 25 Minutes. 
Notes: it is a deload week for strength this week so the dead lifts were not very heavy. 

 DM

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