Monday
It's final assessment day! You've completed 8 weeks of SEAL training, so it's time to retest the assessment you did on day 1 to see how much you've improved. If you can't make it to class today, you'll have a chance to make your assessment up at open gym on Saturday.
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)
Strength
5x
5 Double FSQ (modify to GSQ)
*Keep it fairly light
Work Capacity (& first assessment)
2x for time (modified to 1x for beginners)
400m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar! Modify with band, jumping pullups, or ring rows)
Durability
Yoga Hip and Shoulder Mobility.