Wednesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
5 Push Press
5 HSPU (mod to pike pushups)
5 Pullups (mod to ring rows)
5 PVC Shoulder dislocates
Strength
10 Rounds
3 Push Press
Work Capacity
15 min AMRAP
20 Ball Slams
20 Step ups
20m Run
Durability
50 Weighted Situps
30 Good Mornings
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.