Saturday
Baseline
3x
3 push-up to downdog
10 good mornings
10 prisoner squats
20 mountain climbers
Work Capacity
3x
5 Pullups
5/5 Single Leg DL
Tabata (20:10 x8 of each)
KBS
Air squats (to ball)
Box Dips
DU
* rest as needed between exercises
Durability
Roll and stretch