Wednesday
Baseline
5 mins rolling lower body
4x
10 prisoner squats
5 pushup to down dog
Lunge hamstring stretch
Toe grabs
100m run
Work capacity
3x for time
800m run- 600m run- 400m run*
15 burpees
Rest 1/2 the length of time it took to complete your set.
*1st round is 800m, 2nd round is 600m, 3rd round is 400m
Durability
Stretch!