Saturday
Baseline
3x
5 pushups
10 frog thrusters
10 prisoner squats
10 good mornings
20 jumping jacks
Work Capacity
1 min each x 4 rounds
Row
DU
Air Squats
Pushups (modify to plank)
Sit-ups
Hand to hand KB swings
Rest 1 min between each round
Durability
roll and stretch