5am zombies.
Friday
Baseline
3 Rounds
10 Good Mornings
Bear Crawl Fwd/ Bkwd
5/5 KB Thrusters
30 Singles (jumprope)
Work Capacity
Stations- 1 min each x 3 Rounds
KB Swings
Pushups (or plank hold)
Air Squats
Situps
Ball Slams
Rest 1 min
No rest between exercises- clock doesn’t stop! One minute rest between rounds.
Durability
Rolling and active stretch