Wednesday
Baseline
3x
10 OH (with PVC) wall facing squats
10 knee to elbow planks
10 shoulder taps
20 jumping jacks
Work Capacity
5x
1-2-3-2-1 Wall walk
5-10-15-10-5 broad jumps
5-10-15-10-5 TTB
100m run between each set
*Set 1: 1 wall walk, 5 broad jumps, 5 TTB, 100m run/ Set 2: 2 wall walks, 10 broad jumps, 10 TTB, 100m run/ Etc
Accumulate 2 mins wall sit and 2 mins plank in as few rounds as possible.
Then,
5x
50m sprint/ walk back
Durability
Roll and stretch