Friday
Baseline
3x
100m run
10 Pushups
10 Prisoner Squats
10 inverted toe touch
Work Capacity
Partners*
A-6 rounds:
10 wall balls
20 sit ups
30 good mornings
B-400m run
* "Resting" partner runs 400m. Working partner does as many rounds as possible until runner finishes, then runner takes over working on circuit while other partner runs. Continue swapping until 6 rounds of the circuit are complete.
Durability
1 min per side couch stretch and figure 4 stretch