Friday
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3
Air Squats
Supermans
Ball Slams
Strength
3 Rounds
Pullup Progression
Work Capacity
3 Rounds
8 Double Thrusters
100m Sprint
20 sec Rest
3 Rounds
8 Suitcase Deadlifts
30 DU (90 singles)
20 sec Rest
3 Rounds
4/4 OHSQ or FSQ (or modify to 8 GSQ)
10 Burpees
20 sec Rest
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.