Saturday
baseline
PVC mobility
3x
10 OH squats
10 Stick DL drill
5 Pushup to downdog
100m run
Work Capacity
Partners
2x each
A: plank
B: 20 swings
2x each
A: wall sit
B: 20 Wall balls
2x each
A: hang from bar
B: 20 TTB
1 mile run, split runs as desired. One rests while the other runs.
Durability
Roll and stretch with bands