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Friday

Baseline

3x

10 Walking lunges

5 push-up to downdog

20 mountain climbers

100m run



Work Capacity

*400m

10-9-8-7-6-5-4-3-2-1

  Pushups

  V-Ups

*400m

*400m runs are done as bookends, before and after completing the push-up/ V-up ladder. Only two total runs!


Then,

8 min AMRAP

10 burpees

10 squats

20 DU

100m run

Then,

Accumulate 2 min plank and 2 min hollow hold


Durability

Roll and stretch

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