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Saturday

Baseline

3x

10 shoulder taps

3 inchworm + pushup

10 wall facing squats

30 singles


Work Capacity

3x

Bear crawl length of gym and back

10 Plank rolls with ball

20 ball slams

Rest 1 min after all 3 sets

3x

100m farmer carry

10 V-ups

10 burpees

Rest 1 min after all 3 sets

3x

30 sit-ups

30 DU

Rest 1 min after all 3 sets

5x

50m sprint/ walk back


Durability

Roll and stretch

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