Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3 rounds
Goblet Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Strength
3 Rounds
Pullup Progression
Work Capacity
3 RFT
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest
15 KBS
100m Sprint
30 sec Rest
15 FSQ
100m Sprint
30 sec Rest
15 V-Ups
100m Sprint
30 sec Rest
*These are SPRINTS! Each set should be performed at an all out effort.
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.