Friday
Baseline
Shoulder mobility
3x
10 Pushup to Down dog
10 Stick DL
10 OHSQ with PVC
30 sec Plank
Work Capacity
5x
5 HSPU
5 Pullups
10-9-8-7-6-5-4-3-2-1
Wall Balls
Toe to Bar
Then,
800m run (not timed)
Durability
Stretching on wall
Shoulder mobility
3x
10 Pushup to Down dog
10 Stick DL
10 OHSQ with PVC
30 sec Plank
5x
5 HSPU
5 Pullups
10-9-8-7-6-5-4-3-2-1
Wall Balls
Toe to Bar
Then,
800m run (not timed)
Stretching on wall