Friday
Baseline
3x
10 Air Squats
20 Plank Shoulder Taps
10 Walking Lunges
20 Jumping Jacks
Work Capacity
4 x 3-6
Pullup
Pistols (per leg)
Rest as needed
5 RFT
1 Wall Walk
6 Burpees
12 Killers (total)
100m Run
Durability
Roll and stretch
3x
10 Air Squats
20 Plank Shoulder Taps
10 Walking Lunges
20 Jumping Jacks
4 x 3-6
Pullup
Pistols (per leg)
Rest as needed
5 RFT
1 Wall Walk
6 Burpees
12 Killers (total)
100m Run
Roll and stretch