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Week 1, Day 4

Baseline:

  1. ROM and Perfect stretch

  2. 200m run

  3. 20x 2-count mountain climbers

  4. 200m run

  5. 20 push-ups

Work Capacity: 3 rounds

  1. 400m run

  2. 10x burpees

  3. 10x back squats (#45/#35 bar)

  4. 10x knee to elbox

Durability

  1. Stretch for flexibility 10 minutes

  2. Hydrate and fuel within 30 minutes

  3. Post-training Journal

  4. Go home and VOTE

Earlier Event: November 12
Week 1, Day 3
Later Event: November 14
Week 1, Day 5 (ARD)