Wednesday
Baseline
Shoulder mobility with PVC
3x
5 pushup to downdog
10 frog thrusters
high knees, length of gym
butt kicks, length of gym
100m run
10-9-8-7-6-5-4-3-2-1
wall balls
toe to bar
50m sprint/ walk back (only 1 each round)
Then,
800m run (practice breathing through your nose on this one!)
Durability
roll and stretch