Friday
Baseline
3x
10 prisoner squats
10 shoulder taps
5 pushup to downdog
100m run
Work Capacity
5 RFT, 30 min cutoff
400m Run
20 Frog thrusters
15 Pushups
Then,
50 situps
Durability
Stretching on wall: couch stretch, figure 4, calf stretch
3x
10 prisoner squats
10 shoulder taps
5 pushup to downdog
100m run
5 RFT, 30 min cutoff
400m Run
20 Frog thrusters
15 Pushups
Then,
50 situps
Stretching on wall: couch stretch, figure 4, calf stretch