Swinging in the dark...
Thursday
Baseline
3 Rounds
5/5 Bottoms Up Press
5 Pushup + Down Dog
10-20 sec Hanging Hollow Hold (modify to floor)
10 Ball Thrusters
Strength
4 x 2-6 of each. Rest as needed
1A Deadlift
1B Military Press
1C 1-2 mins Rolling
2A Bent Over Row
2B Double Front Squat
2C 1-2 mins PVC mobility/ Arm Bar/ Thoracic-3
Work Capacity
10 Around the World KBS
ATW KBS:
3 Single Arm Swings- L
2 KBS
3 Single Arm Swings- R
2 KBS
Durability
Stretching