Saturday
Baseline
Roll T-spine
3x
10 pushups
10 squats to ball
10 ring rows
20 mountain climbers
Work Capacity
20 min AMRAP
5 DFSQ
10 burpees
10 pullups
Then,
100 sit-ups
Durability
Roll and stretch
Roll T-spine
3x
10 pushups
10 squats to ball
10 ring rows
20 mountain climbers
20 min AMRAP
5 DFSQ
10 burpees
10 pullups
Then,
100 sit-ups
Roll and stretch