Friday
Baseline
3x
25 Jumping Jacks
10 Air Squats
10 Seated Band Rows
5 Pushups to Downdog
Work Capacity
Stations, 1 min each x 3 Rounds (20 second transition time)
Row
Walking Lunges
Pushups
Pullups (or ring rows)
Burpees
Durability
100 Situps
Stretching/ Rolling