Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
3 Rounds
10 Shoulder Dislocates with PVC
10 OH Walking Lunges with PVC
15 sec hollow body
20 Plank Shoulder Taps (or handstand shoulder taps, if able!)
STRENGTH
3 Rounds
ME Pullups
*See pull-up progression charts!
Work Capacity
5 Rounds for Time
10 Ring Dips (modify between boxes)
15 Double FSQ
200m Run
Durability
Accumulate 2 min in prying goblet squat
Yoga or active stretch.