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Thursday

Baseline

PVC mobility

3x

3 prying GSQ

10 pass thru lunges

10 shoulder taps

10/10 hip bridges


Practice

3x

12 Suitcase DL

12 ring pushups (or modify to floor)

30 sec hollow hold

Rest to blue between each set.


3x

15 KBS

100m one arm farmer carry (switch sides at 50m)

15 GSQ

Bear crawl length and back with yoga block

Rest to blue between each set.


Then,

100 KBS

Choose one size smaller than your usual swing sized bell. Rest as little as possible, but as much as needed to maintain good form.


Durability

Stretch with bands, Box breathing

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