Friday
Baseline
3x
10/10 Bird Dogs
10 Frog Thrusters
10/10 Single Arm KB Thrusters
20 Jumping Jacks
Work Capacity
30:15 x 4 Rounds
Wall Balls
Rower
Mountain Climbers in rings
H2H KBS
Russian Twists (use KB or wall ball for added weight)
Then, Tabata (20:10 x 8)
Pushups/ Air Squats (alternating sets for a total of 4 rounds of each exercise)
Durability
Roll lower body and stretch