Monday
Baseline
PVC mobility
3 Rounds
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
Work Capacity
4 Rounds
10/10 Bent Over Rows
10 GSQ (butt to ball!)
10 Suitcase Deadlifts
2 mins Mobility
Then
KBS
Pushups
Durability
Roll and Stretch
PVC mobility
3 Rounds
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
4 Rounds
10/10 Bent Over Rows
10 GSQ (butt to ball!)
10 Suitcase Deadlifts
2 mins Mobility
Then
KBS
Pushups
Roll and Stretch