Thursday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
10 Good Mornings
Bear Crawl Fwd/ Bkwd
5/5 KB Thrusters
3 Burpees
Work Capacity
Stations
1 min each x 3 Rounds
KB Swings
Pushups (or plank hold)
Box Jumps (or step ups)
Situps
Ball Slams
Rest 1 min
No rest between exercises- clock doesn’t stop! One minute rest between rounds.
Durability
Rolling and active stretch