Saturday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
5 Jumping Pullups
5 Dips
5 Squat Jumps
Work Capacity
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
Durability
800m Run For Time
400m Run For Time
200m Run For Time
100m Run For Time
work to rest ratio is 1:1
Yoga or active stretch.
Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.