Friday
Baseline
Roll feet
Ankle mobility walks
3 Rounds
Bear Crawl
Prisoner Squats
100m Run
Strength
4x 2-6
1A Pullup
1B Pistol
1C Arm Bars/ Thoracic-3
2A HSPU
2B Hardstyle Situp
2C Prying GSQ/ Figure 4 stretch
Work Capacity
5x
50m sprint/ walk back
Durability
Rolling/ Stretching