Thursday
Baseline
Box breathing/ rolling trouble spots
ROM drills
With PVC:
10 pass throughs
10 OH Squats
5/5 Fig 8s
10 Good Mornings
Bear Crawl
High Knees
Butt Kicks
30 Jumping Jacks
100m Run
Strength
3 Rounds
Pullup Progression
Work Capacity
3 Rounds
12 Pushups
30 KBS
20 sec rest
3 Rounds
12 Sumo Deadlifts
100m Run
20 sec rest
3 Rounds
6/6 Strict Press
15 Broad Jumps
20 sec Rest
Durability
2 min Prying GSQ, OHSQ or Cossack Squats
Yoga or active stretch