i am firewolf

Essence: the basic nature of a thing; the quality or qualities that make a thing what it is.

BASELINE: pre-SOP and box breathing ■ ROM drills ■ 800m run (3:45) ■ work up to 5 RM back squat (2x60# DB) STRENGTH: back squat— 5 reps at –5 percent of 5 RM (2x60# DB), 2 sets × 5 reps at –10 percent of 5 RM (2x55# DB) STAMINA: 5 rounds, not timed— 15 × back squats at 45 percent 5 RM (2x30# DB) 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 fails.) WORK CAPACITY: complete 3 RFT of: ■ 21 × thrusters (95#/ 65#; 35#/25# DB) ■ 15 × KB swings (32kg/ 24kg; 70#/50# DB) ■ 12 × pull-ups ■ 9 × burpees Time: 23:20 DURABILITY: 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. Then... 100 × 2-count flutter kicks (modified), 100 × leg levers. SEALFIT Yoga Short Form B.  TOTAL time: 2:25:08 CAL burned: 826

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The path of mastery begins with the Will...

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Growth or Comfort...