Monday
Baseline
5 mins: Roll lower body
3x
SL March
Lunge + hamstring stretch
10 ball thrusters
100m run
Work Capacity
200m run
30 wall balls
Rest 1 min
400m run
20 burpees
Rest 2 min
800m run
Rest 3 min
400m run
20 burpees
Rest 2 min
200m run
30 wall balls
Then
50 sit-ups
Durability
Stretch on wall