Friday
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
3 Rounds
10 Sumo Deadlifts
10 Pushups
10 Situps
Strength
10 Rounds
3 Suitcase Deadlift
Work Capacity
In 10 Minutes
800m Run
30 Handstand Pushups (modify to pike pushups or double strict presses)
ME DU in remaining time
Durability
100 Situps
100 Supermans
Yoga hip and shoulder mobility.
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.