Friday
Baseline
3 Rounds
Bear crawl
Inverted Toe Touch
10 Prisoner Squats
Strength
4 x 2-6
Deadlifts
Ring or box dips
Bat wings (double bent over row)
2 min Mobility- Arm Bars/ PVC Shoulder Mobility/ Prying GSQ/ Ankle Mobility, et
Work Capacity
You go, I go
30-20-30-20
KBS
Durability
Rolling/ Stretching