Baseline:
ROM drills
3 rounds - 200 m run, 5 x jumping pull-ups, 5 x dips, 5 x jumping squats
Work Capacity:
AMRAP 20 minutes
5 x pull-ups
10 x push-ups
15 x air squats
Durability:
800 m sprint, 400 m sprint, 200 m sprint, 100 m sprint (1:1 work-to-rest ratio)
Yoga Short Form A