Thursday
Baseline
3 Rounds
10/10 Bird Dogs
10 Air Squats
20 Mountain Climbers per leg
10 Prisoner Lunges
Work Capacity
30:15 x 5 each*
Rowing
Battling Jumprope
Frog Thrusters
KB Swings
Pushups (modify to shoulder taps)
Flutter Kicks
*Complete 5 rounds of one exercise, then move on to the next.
Durability
Stretching