Friday
Baseline
1x
10 prisoner squats
15 good mornings
20 mountain climbers
30 singles
400m run
30 singles
20 mountain climbers
15 good mornings
10 prisoner squats
Work Capacity
60-50-40-30-20-10 sec each
KB swings
Sit-ups
Jump rope- DU or battling rope
Flutter kicks
Ball slams
Rest
Durability
Roll pecs/ shoulders with ball and stretch