Thursday
Baseline
3x
1/1 arm bar
3 prying GSQ
5 good morning stretch
bear crawl
5x
10 KB swings
30 sec rest
Practice
5x
10 Front squat- L
10 Clean + press- L
10 Bent over row- L
repeat- R
rest 1-2 min, or until HR hits blue
Durability
Roll quads, stretch, alligator breathing