Circuit/METCON

Seated hip stretch
Joint mobility
Foam Roll
Olift mobility

Olift Drills:
3-position snatch w/PVC
-1 was slightly forward, rest felt pretty crisp

4 Rounds, not for time:
Run 200M
8 DH Pull-ups
25 Push-ups

Seated hip stretch

I have not run in awhile, so I kept the distance short, 200M, focused on running an "unbroken" pace. Pull-ups and push-ups unbroken.

The purpose of the circuit was to train muscular endurance on the legs(200M run), and upper body. I wanted the load (reps/distance) of each round to be unbroken to train endurance. The load was specific to me. I think I could have pushed the DH to 9, maybe even 10 round. Push-ups were spot on.

If I just chose some arbitrary reps/distance/rounds to look like a tough Seal, or destroy myself, the rounds would be broken, I would have paced the runs and the point of the circuit (develop muscular endurance) would be moot. Specific training yields specific results.