Monday
Baseline
3x
10 prisoner squats
10 pushups
20sec flutter kicks
30 jumping jacks
Work Capacity
5x
5 HSPU
200m easy jog
3x
400m Run
10 Strict TTB
10 Burpee Broad Jumps
Durability
2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch