Friday
Baseline
3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold
Work Capacity
10 Deck Squats (or 10 air squats + 10 sit-ups)
20 Box Dips
30 Air Squats
40 DU
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU
30 Air Squats
20 Box Dips
10 Deck Squats
Then
250m row x 2
Durability
Rolling
Couch Stretch
Figure 4 Stretch