Wednesday
Baseline
3x
30 singles
bear crawl- length and back
high knees
butt kicks
100m run
Work Capacity
5x
40 DU
12 Plank rolls (on wall ball)
2x 50m sprint/ walk back
Rest until HR is in light gray, then,
800m run*
*Do not go above the green zone. Watch your app and be sure you stay UNDER the yellow zone! Also, breathe through your nose throughout the run. Exhaling through your mouth is fine, but only inhale through your nose. If you have feel like you have to gasp for air, slow down.
Durability
roll calves and stretch