Friday
Baseline
3 Rounds
10 Stick DL
10 Air Squats
20 Mountain Climbers
100m Run
Strength
1 x 6-12 reps
Deadlift
Pull-up
Foam Roll Back, 30-60 sec
Squat
Pushup
Foam Roll Quads, 30-60 sec
Work Capacity
3 Rounds for time
400m Run (or 500m Row)
*21 Weighted Squat Jumps
12 TTB
*For weighted squat jumps, hang a single kettlebell between the legs.
Durability
Stretch with bands