Thursday
Baseline
3 Rounds
200m Run
5 Air Squats
5 GSQ
5 Pushups
30 sec Plank
Work Capacity
For Time, 25 min cutoff
100 DU (300 singles)
80 Air Squats
60 Situps
40 Box jumps or squat jumps
20 Pullups (bands, jumping, or ring rows to modify)
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
Durability
3 Rounds
15 Weighted Situps
30 sec Handstand hold (or hollow body)
10 Supermans