Wednesday
Baseline
Mobility Drills
3 Rounds
3 Inchworms
10 Frog Thrusters
10 Hollow Rocks or 10 sec Hollow Hold
100m Run
Work Capacity
5 Rounds
400m Run
12 Box Jumps
10 Ring Rows
8 Deck Squats
Durability
Roll/ stretch- focus on hamstrings and calves
Mobility Drills
3 Rounds
3 Inchworms
10 Frog Thrusters
10 Hollow Rocks or 10 sec Hollow Hold
100m Run
5 Rounds
400m Run
12 Box Jumps
10 Ring Rows
8 Deck Squats
Roll/ stretch- focus on hamstrings and calves