Baseline
3 Rounds
Bear Crawl
10 Lunges
10 Ball Thrusters
Then,
400m Run
Work Capacity
4x
100m Sprint
15 Pushups
10 V-Ups
100m Sprint
15 Wall Balls
10 Ring Rows or Pullups
60 sec rest
Durability
Roll / stretch
3 Rounds
Bear Crawl
10 Lunges
10 Ball Thrusters
Then,
400m Run
4x
100m Sprint
15 Pushups
10 V-Ups
100m Sprint
15 Wall Balls
10 Ring Rows or Pullups
60 sec rest
Roll / stretch