Friday
Baseline
3x
10/10 monster walks
10 bent over rows with band
3 inchworm + push-up
20 mountain climbers
Work Capacity
5x for time, 25 min cutoff
10 pullups
20 push-ups
30 sit-ups
40 air squats
1 min rest between each set
Then,
5x
50m sprint/ walk back
Durability
roll pecs, lats and quads, then stretch