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Saturday

Baseline

PVC shoulder mobility

3x

10 ball slams

10 air squats

20 jumping jacks

20 sec hollow hold

Work Capacity

3x

20 wall balls

10 burpees over ball

Rest 1 min between sets

3x

20 KB Swings

10 squat jumps

Rest 1 min between sets

3x

Bear crawl length of gym and back

10 v-ups

Rest 30 sec between sets

Durability

Stretch on wall (pecs, couch stretch, figure 4 stretch)

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