Friday
Baseline
3x
10 prisoner squats
20 shoulder taps
30 jumping jacks
Work Capacity
8 Minute AMRAP
400m run
40 DU
4 Minute Rest
8 Minute AMRAP
10/10 step ups
25m farmer carry
4 Minute Rest
8 Minute AMRAP
400m run
10 TTB
Durability
Roll and stretch
3x
10 prisoner squats
20 shoulder taps
30 jumping jacks
8 Minute AMRAP
400m run
40 DU
4 Minute Rest
8 Minute AMRAP
10/10 step ups
25m farmer carry
4 Minute Rest
8 Minute AMRAP
400m run
10 TTB
Roll and stretch