Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3x
5 HSPU (mod to pike pushups)
10 Pushups
60 sec Jumprope
Strength
10x
3 Push Press
Work Capacity
20 min AMRAP
5 Clapping Pushups
10 Ring Rows
20 KB Swings
100m Sprint
Durability
Shoulder mobility