Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
6 mins
20 sec prying GSQ or 5/5 Cossack Squats
20 Mountain Climbers
10 Good Mornings
Bear Crawl
Strength
3 Rounds
Pullup Progression
Work Capacity
For Time
10 Broad Jumps
20 Wall Balls
30 Pushups
40 Walking Lunges
50 Situps
400m Run
50 Situps
40 Walking Lunges
30 Pushups
20 Wall Balls
10 Broad Jumps
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.