Thursday
Baseline
Hip/Ankle Mobility
3x
10/10 Bird Dog
10 OH Squats with PVC
10 Weighted Good Mornings
10 Easy Ring Rows
Work Capacity
10-8-6-4-2
Pullup
Pistol
10-8-6-4-2
Handstand Pushup
Single Leg Deadlift
For the above ladders, choose the most advanced progression/ heaviest weight possible for each set. Rest as needed, and focus on practicing the move.
Snatches (modify to one arm swings)
Goal for snatches is not to put the kettlebell down!
Durability
Stretching on wall/ Roll as needed