Tuesday
Baseline
ROM drills
3 Rounds
10 Good mornings
5 Pushups
10 Air Squats
5 Ring Rows
Strength
3 Sets
3-5 Deadlifts (single KB or suitcase)
3-5 Pullups (no kipping)
Work Capacity
3 Sets
60:45
Frog Thrusters (modify to MC)
Ball Slams
DU
Durability
Accumulate 2 min hollow body hold.
Accumulate 2 min active hang.