Friday
Baseline
PVC shoulder mobility
3x
10 ball slams
10 air squats
20 jumping jacks
20 sec hollow hold
Work Capacity
3x
20 wall balls
10 burpees over ball
Rest 1 min between sets
3x
20 KB Swings
10 squat jumps
Rest 1 min between sets
3x
Bear crawl length of gym and back
10 v-ups
Rest 30 sec between sets
Durability
Stretch on wall (pecs, couch stretch, figure 4 stretch)