Monday
Baseline
30 sec each x 3 (clock doesn’t stop)
wall sit
shoulder taps
air squats
jump rope
Then, 400m run
Work Capacity
For Time
30 Squat Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunges
30 TTB
30 Push-ups
30 Good Mornings
30 Wall Balls
30 Burpees
30 Double-Unders
Durability
Roll, stretch, and box breathing