Thursday
Baseline
3x
1/1 arm bar
5 pullovers
5 good morning stretch
5 GSQ
5 Lunge stretch
Practice
3x
10/10 bent over row
10/10 Step Ups
1/1 tactical get up
100m farmer carry
then,
10x Around the world kb swing
Around the world kb swing:
3 1-arm swings, left
2 swings
3 1-arm swings, right
2 swings
Durability
Couch stretch, figure 4 stretch