Tuesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
15 OH Squats
400m Run
15 Kipping Pullups (or practice kips, or supermans with PVC)
Work Capacity
10-9-8-7-6-5-4-3-2-1
OH Squats
Ring Dips
2- count Lateral jumps over KB
Durability
7 Rounds
50m Sprint + walk back
Hip mobility