Wednesday
Baseline
ROM drills
3 Rounds
100m Run
Bear Crawl length of gym
Lunges length of gym
20 sec Flutter Kicks
Work Capacity
For time, 25 min cutoff
400m Run
30 Squat Jumps
400m Run
30 Pushups (amplify in rings)
400m Run
30 V-Ups
400m Run
30 DU
Durability
Accumulate 1 min hanging L-sit or hollow body
1 min per side couch stretch