Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run (only once!)
3x
10 KB Deadlifts (single KB)
10 2-count Mountain Climbers (20 total)
5/5 Push Press
Strength
5x
5 Pullups
Work Capacity
For Time
800m Run
25 Hand to hand KB Swings (20/ 12kg)
25 Wall Balls
25 Dips (between boxes, or amplify on rings)
800m Run
Durability
Yoga or active stretch.