Monday
Baseline
3x
10/10 bird dog
5 Pushup to downdog
10 good mornings
100m run
Work Capacity
Every 4 mins, run 400m
Cutoff 20 mins
80 swings
60 DU/ 180 singles
40 wall balls
30 pushups
20 burpees
Runs are at 0:00, 4:00, 8:00, 12:00 and 16:00.
If you finish before the cutoff, rest between runs. You still need to do all the runs until everyone in class has finished!
Durability
Stretch with bands