Monday
Baseline
PVC mobility
3x
5 push-up to downdog
10 frog thrusters
10 prisoner squats
30 singles
Work Capacity
5x
5 pullups
45 DU
Rest to blue
3x
12/12 Bent over rows
20 wall balls
Rest to green
7x50m sprint/ walk back
Durability
Roll calves and hamstrings, stretch with bands