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Monday
Baseline
Mobility drills, 1x
with PVC:
10 Pass Throughs
5/5 Figure 8s
10 OH Squats
Then, 1x
5 GSQ
5/5 Thrusters
3/3 Windmills
1/1 TGU
Strength
3 x 10-20
1A Pushup
1B Pullup
1C 60 sec Foam Rolling
2A Lunge
2B Snatches
2C 60 sec Thoracic 3 (Glide, T, Around the World)
Work Capacity
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
*Go with a lighter weight here and try not to put the KB down!
Durability
Roll out and stretch