DarkWolf Mission Log // Field Report // 260421
Metcon
Conditioning Session
April 21, 2026
Snapshot
Duration
50 min
Avg HR
126 bpm
Max HR
167 bpm
Calories
357 kcal
Workout
Warm-Up — Shoulder Prehab
- 5 min bike or light treadmill jog
- Band pull-aparts — 2×15
- Band pass-throughs — 2×10
- Band external rotations — 2×10/arm
- Light DB scarecrows — 2×10
- 3–5 min movement-specific prep
Piece 1 — Conditioning (20–25 min)
Chipper — for time
- 50 double unders
- 40 air squats
- 30 KB Russian swings
- 20 walking lunges (total)
- 1:00 plank hold
- 20 walking lunges (total)
- 30 KB Russian swings
- 40 air squats
- 50 double unders
Piece 2 — Shoulder Preservation (10 min)
3 rounds, controlled pace
- 8 light DB rows/arm (neutral grip)
- 10 band chest press (or light DB floor press)
- 15 band pull-aparts
- 10 light DB curls
- 15 band face pulls
- 8 light DB hammer curls
Cool-Down
- 5 min easy bike or walk
- 5 min shoulder stretching + light mobility
Debrief
Pretty easy, no symptoms. All as prescribed.
Neuro-RPE Status
Muscular
6
yellow
Neurological
6
green
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