Monday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
10 OH Squats with PVC
10 Pushups
Strength
5 Rounds
5 Overhead Squats (double kettlebells, or modify to single KB, or Front Rack Squats)
Work Capacity
5RFT
400m Run
15 OH Squats
Durability
Yoga or active stretch.