Wednesday: W14, M1

Training:

Evening:
Baseline:

• 75 x goblet squat
• 75 x db swing
• 75 x good mornings

Work Capacity:

• 5 rounds for time: (8:32)
• 20 x rdl (35lb dbs)
• 20 x db swing (35lb db)
• 20 x pushups (done on dumbells for full ROM)

• rest 5 min
• 12 burpees as fast as possible on the minute for 5 min

Durability:

• Speed work (done in Vibrams)
• 800 m run
• 6 x 200 m run 
• 800 m run
• 100 x hallow rocks
• Active stretch

Night:

Endurance:

• 6 mile run (easy pace)