Saturday
Baseline
3x
10 Spiderman Plank
10 Good Mornings
10 Walking Lunges
100m Run
Work Capacity
1 min each x 4 Rounds, 20 sec transition time
Row
Plank
KB Swing
Air Squat
Ball Slams
Durability
400m easy run
Roll and Stretch
3x
10 Spiderman Plank
10 Good Mornings
10 Walking Lunges
100m Run
1 min each x 4 Rounds, 20 sec transition time
Row
Plank
KB Swing
Air Squat
Ball Slams
400m easy run
Roll and Stretch