Tuesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Walking lunges
10 Good Mornings
10 Air Squats
Bear Crawl
30 sec jumprope
Work Capacity
For time, 20 min Cutoff
100 DU
50 Air Squats
40 Pushups
30 KBS
20 Box Jumps
10 Wall Walks
20 Box Jumps
30 KBS
40 Pushups
50 Air Squats
100 DU
Durability
3 Rounds
20 Hollow Rocks (modify to 20 sec Hollow Body Hold)
Couch/ Suicide stretch- 30 sec per side
Yoga or active stretch.