Friday
Baseline
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
Work Capacity
5x
5 pull-ups
5 Ring Dips (or box dips)
bear crawl length and back
Then,
400m run, nose breathing
Then,
50-40-30-20-10
DU or battling jumpropes
mountain climbers (reps are total number, not per leg)
100m run between each set
Durability
roll and stretch