Monday
Baseline
3x
5 pushups
10 air squats
20 jumping jacks
100m run
Work Capacity
5x
10 GSQ
10 ring or box dips
10 burpees
400m run
Durability
100 sit-ups
3x
5 pushups
10 air squats
20 jumping jacks
100m run
5x
10 GSQ
10 ring or box dips
10 burpees
400m run
100 sit-ups