DarkWolf Mission Log // Field Report // 260520
Metcon
Training Session
May 20, 2026
Snapshot
Sleep
Readiness
Duration
58 min
Avg HR
128 bpm
Max HR
174 bpm
Calories
440 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 (25 min)
25 min AMRAP
- 200m treadmill run
- 15 air squats
- 12 KB Russian swings (moderate weight, chest height)
- 12 sit-ups
Piece 2 — Shoulder Preservation (10–12 min)
4 rounds, easy pace — not for time
- 8 band chest press (or light DB floor press if tolerated)
- 10 incline push-ups (hands on bench)
- 15 band face pulls
- 8 light DB hammer curls
Cool-Down
- 5 min easy bike or walk
- 5 min shoulder stretching + light mobility
Neuro-RPE Status
Muscular
6
yellow
Neurological
5
green
Data Sources: Garmin · Oura Ring
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