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
30-20-10
KB swings
Sit-ups
Jump rope- DU or battling rope
Hollow hold (in seconds)
Then,
800m run
Then,
10-20-30
KB swings
Sit-ups
Jump rope- DU or battling rope
Hollow hold (in seconds)
Durability
Roll calves and hamstrings, and stretch