Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
300m Run
15 Pushups
300m Run
15 Push Presses
Strength
5x
5 Double Push Press (these should be heavier than the strict presses you did on Monday!)
Work Capacity
21-15-9, For Time
Burpees
Push Press, per side
Situps
Then,
You go, I go
30-20-30-20
KB Swings
Durability
Yoga or active stretch.