Friday
Baseline
PVC shoulder mobility
3x
10 air squats
20 mountain climbers
30 jumping jacks
bear crawl
Work Capacity
2x
*20:10 x 4 of each
rope slams
wall balls
rower
situps
KB swings
*Perform 20 seconds of max effort, followed by 10 seconds rest, and repeat for a total of 4 rounds. Then move to the next exercise. Allow 30 seconds to transition between exercises.
Then,
800m run
Durability
Stretch and roll