Wednesday
Baseline
PVC shoulder mobility
400m Run
10 Air Squats
10 Pushup to down dog
10 GSQ
10 Ball Slams
10 Frog Thrusters
400m Run
Work Capacity
3x
7 Thrusters
100m Sprint
30 sec rest
3x
14 Wall Balls
100m Sprint
60 sec rest
3x
7 Burpees
100m Sprint
30 sec rest
Durability
60 sec- 40 sec- 20 sec
Hollow Hold
Plank