Monday
Baseline
3x
Bear crawl- length and back
10 Walking lunges
10 Inverted toe touch
100m run
Work Capacity
Partners:
4x
A- 100m run/ B- Hollow body, switch
A- 100m run/ B- plank, switch
Partner A runs 100m while partner B holds a hollow body. When A returns, partners switch- A holds Hollow body while B runs.
When B returns, partners switch again, but this time, the partner waiting on the runner holds a plank.
Partners will do this circuit a total of 4 times (totaling 8 runs, 4 Hollow holds and 4 planks per person)
Rest 5 mins
1 mile run
Partners can divide the mile run as desired, but only one person can run at a time.
Durability
Roll and stretch