Friday
Baseline
roll lower body
3x
10 lunges
5 inchworm + pushup
10 ball thrusters
5 V-ups
Work Capacity
3x
10/10 Step Ups
10 Ring Dips
Rest as needed.
4x
20 Wall Balls
15 Ball Slams
10 Plank Rolls
Durability
Roll T-spine and stretch.
roll lower body
3x
10 lunges
5 inchworm + pushup
10 ball thrusters
5 V-ups
3x
10/10 Step Ups
10 Ring Dips
Rest as needed.
4x
20 Wall Balls
15 Ball Slams
10 Plank Rolls
Roll T-spine and stretch.