Tuesday
Baseline
3x
10 Wall squats
5/5 Halos
1/1 TGU
Practice
4x
1-2-3
C+P right
C+P left
Pull-up
Then, for 8 mins:
Kb swings with active recovery
Choose a moderately heavy weight for you (not your heaviest swing). Don't swing until failure, but rather set the bell down when it begins to feel tough. This is your "comfortable stop". Take a 200m jog or 1 minute of jump roping, then start swinging again.
Durability
Rolling