public.jpeg

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

100 squats to ball

80 DU

60 swings

40 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