Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
5 HSPU (mod to pike pushups)
10 Pushups
60 sec Jumprope
Strength
10 Rounds
3 Push Press
Work Capacity
20 min AMRAP
3/3 TGU
5 Clapping Pushups
7 Ring Rows
100m Sprint
Durability
50 Leg Levers (straight leg raises)
50 Situps
Shoulder mobility