Friday
Baseline
100m run
10 shoulder taps
10 prisoner squats
200m run
20 shoulder taps
20 prisoner squats
100m run
10 shoulder taps
10 prisoner squats
Work Capacity
For time
400m run
30-20-10
wall balls
situps
Then (not included in time)
7x
50m sprint/ walk back
Durability
stretch on wall (couch and figure 4 stretch)