Wednesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Supermans
10 Frog Thrusters
10 Good Mornings
20 Jumping Jacks
Work Capacity
3 min AMRAP of circuit
Rest 1 min
4 min AMRAP of circuit
Rest 2 min
5 min AMRAP of circuit
Circuit:
10 Burpees
20 Step-ups
25 Wall Balls
30 Push ups
35 Situps
40 Singles
Get as far as you can into the circuit on the first 3 min AMRAP. After the rest, start over at the beginning and get as far as you can in the 4 min AMRAP. Rest, then start at the beginning once more for the 5 min AMRAP. ALL OUT EFFORT for each AMRAP!
Durability
10 min mobility- rolling
Yoga or active stretch.