Thursday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
4 Rounds
10 Frog Thrusters
20 Shoulder Taps
30 Singles
100m Run
Work Capacity
5 Rounds, not timed*
40 Jumping Jacks
20 Air Squats
20 Walking Lunges
20 Pushups
20 Butterfly Situps
20 4-count Flutter Kicks (80 total kicks)
*If this is your first week, stop after 4 Rounds.
Durability
Rolling and active stretching