Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 KB Deadlifts (single KB)
10 2-count Mountain Climbers
5/5 Push Jerks (20/12kg)
Strength
5 Rounds
10 Deadlifts (single KB, or double if more weight is needed)
Work Capacity
For Time
800m Run
25 Hand to hand KB Swings (20/ 12kg)
25 Wall Balls
25 Dips (between boxes, or amplify on rings)
800m Run
Durability
Yoga or active stretch.
Record workout, daily hydration, and box breathing practice in your journal.
Write down your total hours of sleep last night. Be sure to get to bed early enough tonight so that you can get at least 7 hours of sleep!