public.jpeg

Friday

Baseline

10 mins rolling lower body

3x
10 prisoner squats 
20 mountain climbers
10 ball slams 
20 shoulder taps
30 singles

Working  Capacity

For time
100 DU
50 air squats
80 DU
40 pushups
60 DU
30 situps 
40 DU
20 wall balls 
10 burpees

Durability

Roll and stretch- focus on calves!