Friday
Baseline
5 mins Box breathing
3x
200m Run
10 Air Squats
10 Pushups
30 sec Plank
30 singles
Work Capacity
For Time
100 DU
80 Situps
60 KB Swings
40 Wall Balls
20 Ball Slams
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
Durability
3x
15 Weighted Situps
30 sec Handstand hold (or hollow body hold)
10 Supermans
Roll and stretch.