Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
3x
5/5 Halos
5 Prying GSQ
5 Good Mornings
5 Pushups + Down Dog
Strength
10x
3 Suitcase Deadlift
Work Capacity
4 RFT
10 Walking Lunges, single KB in Rack position
10 Snatches (or single arm swings)
5 Push Presses
Repeat other arm
Durability
3x
60 sec plank hold
20 Russian Twists
Hip and shoulder mobility.