Wednesday
Baseline
30 sec each x 3
Air Squats
Jumprope
Shoulder Taps
Then, 400m Run
Work Capacity
100m Run
10 Burpees
10 sec rest
100m Run
20 Ball Slams
20 sec rest
100m Run
30 Killers
30 sec rest
100m Run
40 DU
40 sec rest
100m Run
50 KBS
50 sec rest
Then, reverse back down
Durability
800m Run
Couch stretch/ Figure 4 stretch