Monday
Baseline
5 min rolling
3x
10 GSQ
5 push-up to downdog
10/ 10 monster walk
10 Bent over rows with band
Work Capacity
20 min AMRAP
10 DFSQ
10 burpees
10 pullups
Rest 2 min
Then,
400m run
Durability
Roll quads and stretch
5 min rolling
3x
10 GSQ
5 push-up to downdog
10/ 10 monster walk
10 Bent over rows with band
20 min AMRAP
10 DFSQ
10 burpees
10 pullups
Rest 2 min
Then,
400m run
Roll quads and stretch