Monday
Baseline
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
Work Capacity
5x
5/5 Step Ups
5 Ring Dips (or box dips)
5 Pullups
rest 2-5 mins (return to light gray HR zone for 1 full min)
These exercises are all to be done as heavy as possible, while maintaining proper form!
Then
50-40-30-20-10
DU or battling jumpropes
mountain climbers (reps are total number, not per leg)
Durability
roll and stretch