Wed

Work Capacity
2 cycles of the following:
30 sec rest after each battling rope movement
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Double smash x 15
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Alternating smash x 15 each side
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - In N Out x 15
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Outside rotate x 15
10 Sledgehammer strikes (5 each side), 16#
Battling ropes - Inside rotate x 15

Durability
3 sets:
Front Plank x 1 minute
6 Inches x 1 minute