Wednesday
Baseline
Roll hamstrings/ glutes, hip mobility
3 Rounds
3 Inchworm + pushup
10 Walking Lunges
100m Run
30 seconds Jumprope
Work Capacity
For Time, 30 min cutoff
800m Run
40 Battling Jumprope or DU
600m Run
30 Ball Slams
400m Run
20 V-Ups
200m Run
10 Burpees
To modify, decrease run distances as needed.
Durability
Rolling and stretching