Friday
T-spine and shoulder Mobility
Thoracic- 3
PVC mobility (pass throughs, figure 8s)
Baseline
3 Rounds
Bear Crawl
Walking Lunges
10 GSQ
1/1 TGU
Strength
1x 2-6
1A Floor Press
1B Squat
1C 30sec/ 30sec Brettzel
2A Bent Over Row
2B Single Leg DL
2C 60 sec Rolling
Work Capacity
120sec:30sec x 2
Row
Jumprope
Farmer Carry
Lateral Ball Slams
Situps
Durability
Rolling/ Stretching