Monday
Baseline
3 Rounds
5 Pushup + Down Dog
10/10 KB Row
10 Good Mornings
1 min Jumprope
Work Capacity
3 x 8-12
Pullups
2 min Mobility
Then, EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Double KB Squats
Then
7 x 50m Sprint
Durability
Stretching with Bands