Friday
Baseline
3x
30sec each
wall sit
mountain climbers
ball thrusters
jump rope
Work Capacity
Tabata (8x 20:10 of each, rest 2 min between exercises)
ball slams
step ups (alternating sides each round)
DU
swings
Then, 5x
50m sprint/ walk back
Durability
roll and stretch, focus on calves and hamstrings