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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. 

 

10/10-8/8-6/6-4/4-2/2 

Snatches (modify to one arm swings)

Goal for snatches is not to put the kettlebell down! 

 

Durability

Stretching on wall/ Roll as needed

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