Monday
Baseline
3x
10 frog thrusters
20 jumping jacks
10 Ball slams
100m run
Work Capacity
In 5 min:
800m run
as many sit-ups as possible
Rest 2 min
In 4 min:
400m run
as many burpees as possible
Rest 2 min
In 3 min:
100 DU
as many air squats as possible
Rest 1 min
In 2 min:
30 wall balls
as many push-ups as possible
Rest 1 min
400m easy jog
Durability
roll and stretch