Friday
Baseline
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
Work Capacity
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups.
Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60.
Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles.
Cutoff is 5 mins.
Durability
Accumulate 2 mins plank.
Accumulate 2 min hollow body hold.