Monday
Baseline
Wrist/ shoulder mobility
30 sec each x 3 rounds
Air Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Handstand Progression
Work Capacity
3 RFT
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest
15 KBS
100m Sprint
30 sec Rest
15 DFSQ
100m Sprint
30 sec Rest
15 V-Ups
100m Sprint
30 sec Rest
*These are SPRINTS! Each set should be performed at an all out effort.
Durability
Stretch and roll