You only have 10 today 😉
Friday
Baseline
Box breathing/ rolling trouble spots
ROM drills with PVC:
10 pass-throughs
10 Fig 8s per side
10 OH Squats
3 Rounds
10/10 Bird Dogs
10 Supermans
10 Frog Thrusters
100m Run
Work Capacity
For Time
800m Run
70 DU
60 Air Squats
50 KBS
40 V-Ups
30 Thrusters
20 Pullups
10 Burpees
Durability
Accumulate 2 min in prying goblet squat or OH squat.
Yoga or active stretch.