Thursday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Walking Lunges
10 Bear Crawl Steps
10 Good Mornings
10 Straight Leg March
10 KB Swings
Work Capacity
Partners
A- 400m Run
B- 100m Lunges + 100m Traveling KB Swings
B Starts lunges, while A runs 400m. Once A returns, he takes over the lunges while B runs. Partners continue swapping until both 100m of lunges and 100m of traveling swings are complete.
Durability
Yoga or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.