Monday
Baseline
3x
10/10 bird dogs
5 inchworm with Pushup
10 ring rows
100m run
Work Capacity
Partners, 25 min cutoff
A:
10-9-8-7-6-5-4-3-2-1
HSPU
Pull-up
Then,
10-9-8-7-6-5-4-3-2-1
Broad Jumps
Pushups
B: 400m run
Each person completes both ladders on their own. Partners swap every time “B” returns from the run. After running, pick up where you left off on the ladder. Once you finish the HSPU/ pull-up ladder, move to the broad jump/pushup ladder. Continue swapping until both partners have completed both of their ladders (or until reaching the 25 minute cutoff). If one partner finishes their ladders, he/she will get to rest while their partner runs, but will still have to complete his/her runs until both have finished.
Durability
Roll and stretch