Friday
Baseline
2x
10 frog thrusters
10 lunges
10 ball slams
—
200m run
—
2x
10 push-ups
10 ball thrusters
10 v-ups
—
200m run
Work Capacity
5x
25 wall balls
25 sit-ups
Every 5 mins, run 400m
25 min cutoff
Durability
Roll and stretch
2x
10 frog thrusters
10 lunges
10 ball slams
—
200m run
—
2x
10 push-ups
10 ball thrusters
10 v-ups
—
200m run
5x
25 wall balls
25 sit-ups
Every 5 mins, run 400m
25 min cutoff
Roll and stretch