Friday
Baseline
30 sec each x 3
Jump Rope
Shoulder Taps
H2H KBS
Wall sit
Strength
1 x 10-20
Lunge Progression
Pushup
Pullup
Snatch
Rest as needed
Work Capacity
1 min each x 4
Ball Slams
DU or Battling Jump Rope
Walking Lunges
Single Arm KB Thrusters (30sec/ 30 sec)
Rest
Durability
Roll pecs/ front of shoulders