Friday
Baseline
3x
5 pushup to down dog
10 bent over rows with band
20 mountain climbers
2x
bear crawl length and back (with yoga block!)
20 situps
Work Capacity
5x
8 broad jumps
8 ring dips
50m farmer carry (25m and back)
Then, as fast as possible
10-8-6-4-2
ball slams
burpees
Durability
stretch on wall and box breathing