Thursday
Baseline
3x
lunge + hamstring stretch (length of gym)
inchworm (length of gym)
10/10 bird dogs
10 good mornings
30 singles
Work Capacity
4x
10/10 Hip Bridges (between boxes, add weight if needed)
15 Frog thrusters
60 sec rest
4x
20 shoulder taps (in handstand or modify to plank)
Bear crawl length + back with yoga block
50m farmer carry (double KB)
20-15-10 KB wall balls
1 min plank between sets
Durability
Roll, stretch and breathe