Thursday
BASELINE
Box breathing/ rolling trouble spots ROM drills
3 Rounds
20 sec Prying GSQ
5 Dive Bomber Pushups
Bear Crawl
100m Run
Strength
3 Rounds
Pullup Progression
Work Capacity
For Time
800m Run
4/4 Pistols
4 HSPU
600m Run
6/6 Pistols
6 HSPU
400m Run
8/8 Pistols
8 HSPU
Add weight to pistols if able. HSPU should be strict, if possible, or modify to strict double KB presses.
Durability
Accumulate 2 min Hollow Body Hold
Yoga or active stretch