Wednesday
Baseline
3x
10 Shoulder Taps
20 MountainClimbers
10 Air Squats
100m Run
Work Capacity
3x
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest
15 KBS
100m Sprint
30 sec Rest
15 FSQ
100m Sprint
30 sec Rest
15 V-Ups
100m Sprint
30 sec Rest
These are SPRINTS! Each set should be performed at al all out effort.
Then, 800m row*
* Start your row after you finish your 3 rounds. If both are taken, work on mobility while you wait for one to become available.
Durability
Stretching and mobility