Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
10 H2H KBS
5/5 Thrusters
5/5 Windmills
20 sec Prying GSQ

Strength
3 Rounds
Pullup Progression

Rather than trying to achieve 3 sets of 10 before progressing to the next step, I’m changing it to 3 sets of 5!  Once you can achieve 3 sets of 5 of a given progression, move to the next level of progression.

Work Capacity
10-9-8-7-6-5-4-3-2-1
Kneeling one arm press-L
Bent over row-L
Clean-L
Front Squat-L
Repeat-R

Durability
2 min/ 2 min couch stretch

Yoga or active stretch

 

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