Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 KB Deadlifts (single KB)
10 2-count Mountain Climbers
5/5 Push Jerks (20/12kg)
Strength
5x
5/5 Single Leg Deadlifts (or 5 regular DL)
Work Capacity
For Time
800m Run
25 Hand to hand KB Swings
25 Wall Balls
25 Dips (between boxes, or amplify on rings)
800m Run
Durability
Yoga or active stretch.