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Wednesday

Baseline

3x

10 OH (with PVC) wall facing squats

10 knee to elbow planks

10 shoulder taps

20 jumping jacks


Work Capacity

5x

1-2-3-2-1 Wall walk

5-10-15-10-5 broad jumps

5-10-15-10-5 TTB

100m run between each set


*Set 1: 1 wall walk, 5 broad jumps, 5 TTB, 100m run/ Set 2: 2 wall walks, 10 broad jumps, 10 TTB, 100m run/ Etc


Accumulate 2 mins wall sit and 2 mins plank in as few rounds as possible.

 

Then,

5x

50m sprint/ walk back


Durability

Roll and stretch

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