Wednesday

"Finally, brothers, rejoice. Aim for restoration, comfort one another,agree with one another, live in peace; and the God of love and peace will be with you."
2 Corinthians 13:11 

Work Capacity
15 minutes of Agility Drills - Lateral jumps over hurdles or boxes, box drills, agility ladder drills, short sprints, etc

then

30x Tire flips for time 300-500lbs

then

6-10x Hill sprints

then 

100x Push-ups as fast as possible