Wednesday
Baseline
3x
Bear crawl
5/5 Bent over rows
5/5 step ups
20 jumping jacks
30 singles
100m run
Work Capacity
3x
3-5 Pullups
90 sec rest
3x
400m run
30 sit-ups
Do each set as fast as possible and rest 2 min between each one.
Then,
100 DU for time
Durability
Roll calves/ stretch