Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
5 PVC Pass-throughs
3/3 PVC Figure 8s
5 Stick DL
10 Wall Facing Squats
Strength
5 Rounds
5 OH Squats (double KBS, PVC, or modify to double FSQ)
Work Capacity
10-9-8-7-6-5-4-3-2-1
Deadlifts (single KB or suitcase)
Step Ups, per leg
V-Ups
Durability
Active stretch