Friday
Baseline
3x
5/5 monster walk
10 bent over rows
10 shoulder taps
100m run
Work Capacity
30 mins
400m run, nose breathing
1 wall walk
1 min plank
1 min jump rope
Durability
roll
1 min each, per side: couch stretch, figure 4 stretch
3x
5/5 monster walk
10 bent over rows
10 shoulder taps
100m run
30 mins
400m run, nose breathing
1 wall walk
1 min plank
1 min jump rope
roll
1 min each, per side: couch stretch, figure 4 stretch