Friday
Baseline
3x
5 pushups
10 frog thrusters
10 prisoner squats
20 jumping jacks
Then,
400m run
Work Capacity
1 min each x 4 rounds
Row
DU
Air Squats
Pushups
Sit-ups
Rest 1 min between each round
Then,
4x
50m sprint/ walk back
Durability
roll and stretch