Thursday
Baseline
3x
1/1 Arm bar
1/1 lunge stretch
5 good morning stretches
5 Prying GSQ
Practice
Single KB complex, 5x per side:
5 reverse lunges (kb in rack, step back with opposite leg)
5 bent over rows
5 1-Arm swings
1 snatch
1 TGU (starting from standing)
Perform the entire complex one side without setting the kettlebell down. Repeat on the other side. Complete 5 sets per side.
Durability
Stretching