Friday
Baseline
3 Rounds
Bear Crawl
10 Lunges
10 Ball Slams
Then,
400m Run
Work Capacity
3x
100m Sprint
10 V-Ups
15 Pushups
20 sec rest*
3x
100m Sprint
10 Lateral Ball Slams
15 Wall Balls
20 sec rest*
3x
100m Sprint
30 Russian twists
10 Ring Rows
20 sec rest*
*rest 1 minute after completing all 3 rounds of one set, before moving to the next set
Durability
Roll quads/ hamstrings and stretch