Friday
Baseline
3x
10 Ball Thrusters
10 Ball Slams
20 Jumping Jacks
100m Run
Work Capacity
2x
6 Tabata rounds of each (20s:10s), rest one minute between stations
Row
Flutter Kicks
DU
One Leg Wall Sit (alternate legs each round)
Single KB Thrusters (alternate arms each round)
Then,
800m easy run
Durability
Roll lower body and stretch