Monday
Baseline
PVC mobility
3x
OH squats with PVC
5 push-up to downdog
Lunges, length of gym
Bear crawl, length of gym
Work Capacity
3x
8 pullups
8 HSPU
Rest to dark gray
Emom x 15 mins*
30 DU
15 wall balls
5 burpees
*30 DU the first min, 15 wall balls the second, 5 burpees the third. Then back to 30 DU the fourth min, etc.
Then,
800m run
Durability
Roll and stretch