Saturday
baseline
PVC mobility
3x
10 OH squats
10 Stick DL drill
5 Pushup to downdog
100m run
Work Capacity
Partners
100 swings/ plank
80 wall balls/ wall sit
60 TTB/ hang from bar
40 burpees/ flutter kicks
1 mile run/ rest
*As a pair, complete the total number of reps/ run distance. One partner works on reps while the other holds the “rest” position. Reps for the working partner don’t count unless the other partner is assuming the “rest” position! Swap as desired.
Or… kick it up a notch!
If you’re feeling frisky and want to amp up the challenge, take on the workout solo! Complete all the reps yourself, and skip the “rest” positions. Get through the reps and then finish with the mile run as quickly as possible.
Durability
Roll and stretch with bands