Friday
Baseline
3x
10 Seated row with band
10/10 monster walks
10/10 bird dogs
20 mountain climbers
Work Capacity
5x
10- 30 sec chin hang*
5 HSPU or seated double MP
100m jog
4x for time
400m run
10 burpees
20 lunges
Durability
roll and stretch
3x
10 Seated row with band
10/10 monster walks
10/10 bird dogs
20 mountain climbers
5x
10- 30 sec chin hang*
5 HSPU or seated double MP
100m jog
4x for time
400m run
10 burpees
20 lunges
roll and stretch