You scratch my back, and I'll scratch yours.
Friday
Baseline
3x
10/10 Bird Dog
10 Walking Lunges
10 Ball Thrusters
High knees/ butt kicks
Then,
5 min DU practice
Work Capacity
6 min AMRAP
10 Burpee Ball Slams
10 WB Russian Twists
10 Killers
10 WB Russian Twists, other side
Rest 2 min
In 4 mins
3x
10 Wall Balls
Bear Crawl length of gym and back
Then, ME DU in time remaining
Rest 2 min
5x
50m Sprint/ Walk Back
Durability
Stretch