Day 25: Work Capacity

Warmup:

4 rounds of:

• 5 x pull-ups
• 7 x clapping push-ups
• 9 x jump squats
• Hip flexor stretch

Training:

1. 10 rounds of:
• 10 x burpees
• 20 x flutter kicks (left and right leg equals 1 rep.)
2. 4 rounds, one round every 2:10, of:
• 300 m shuttle run
Instructions: Set two markers 50 m apart. Run down and back three times for a total of 300 m. Complete four rounds. With a running clock start the first round at 0:00. Rest during remaining time. The second round begins at the 2:10 mark. The third at the 4:20 mark. Finally, the fourth at the 6:30 mark.


3. 4 rounds of:
• 10 x weighted sit-ups (45 lbs.)
• 30 sec. side plank left
• 30 sec. side plank right