Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3x
10 Deadlifts
10 Pushups
10 Situps
Strength
10x
3 Suitcase Deadlift
Work Capacity
In 10 Minutes
800m Run
30 Handstand Pushups (modify to pike pushups or double strict presses)
ME DU in remaining time
Durability
Accumulate 2 mins hollow hold, 2 mins plank
Shoulder and hip mobility