Friday
Baseline
3x
bear crawl
10 prisoner squats
10 supermans
100m run
Work Capacity
800m run
20 shoulder taps (in handstand, or 40 in plank)
Accumulate 1 min Hollow hold
600m run
20 shoulder taps (in handstand, or 40 in plank)
Accumulate 1 min Hollow hold
400m run
20 shoulder taps (in handstand, or 40 in plank)
Accumulate 1 min Hollow hold
200m run
20 shoulder taps (in handstand, or 40 in plank)
Accumulate 1 min Hollow hold
Durability
roll and stretch