Friday
Baseline
5 mins rolling
3x
10 Bent over rows with band
10 wall facing squats
20 jumping jacks
100m run
Work Capacity
4x
5 pullups
5 broad jumps
200m run
rest to blue zone
4x
5 Ring Dips
5 burpees
50m farmer carry
rest to blue zone
Then, after resting to light gray
800m run for time
Durability
Roll and stretch
