Wednesday
Baseline
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
Work Capacity
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups. Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60. Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Wall Balls
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles. Cutoff is 5 mins.
Durability
800m run
Then roll and stretch.