Wednesday
Baseline
3x 30 sec each
Ball Slams
Knee to Elbow Plank
Flutter Kicks
Walking Lunges
Work Capacity
Partners
A- 100 Air Squats
B- Squat Hold
A- 80 Pushups
B- Plank Hold
A- 60 Pullups
B- DU or Battling Jumprope
A- 40 Burpees
B- Hollow Hold
A- 20 Double Thrusters
B- Handstand Hold
A- 1 Mile Run
B- rest
Partner A starts doing reps on the given exercise, while partner B does the assigned activity. Partners switch as desired until all reps are complete, and then move to the next set. Reps don't count for A unless B is doing his/her assigned activity at the same time!
Durability
Roll/ stretch