Friday
Baseline
3x
10 box dips
10 frog thrusters
10 walking lunges
30 singles
Work Capacity
Partners
One partner works at a time. For part 1, “resting” partner holds a plank. Reps don’t count if second partner isn’t in a plank! For part 2, “resting” partner holds a wall sit. Partners swap positions as desired.
Part 1
6x
20 wall balls
10 toe to bar
Resting partner:
plank
Part 2
150 DU
Resting partner:
wall sit
Durability
7x 50m sprint/ walk back
Stretching