Thursday
Baseline
3x
5 PVC shoulder pass-throughs
5 PVC deadlift drill
5 pushup to down dog
5/5 bottoms up press
5 prying GSQ
Practice
4x
8/8 single leg DL
8/8 clean + press
8 pullups
Rest 30-90 sec (hit dark gray HR zone)
Then, “Iron Troll”
3x
40:20
goblet clean
goblet squat and a half
bear crawl
Durability
couch stretch
figure 4 stretch
5 min box breathing or alligator breathing