Friday
Prep
3x
10 Good Mornings
5 Prying GSQ
10 Frog Thrusters
100m Run
Strength
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 Split Squats, per leg
2-4-6-8-2-4-6-8 TTB or Ball pass V-Ups
Conditioning
20 mins AMRAP
100m run
30 sec rest
400m run
1 min rest
800m run
2 min rest
Durability
Stretching on wall + box breathing