Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5/5 Strict Press
5 Dips
5 Squat Jumps
Strength
5x
5 Pullups
Work Capacity
4RFT
400m Run
10 Push Presses (these should be heavier than your strict presses from Monday!)
10 Ball Slams
Durability
Yoga cool down or active stretch