Tuesday
Baseline
PVC mobility + stick DL
3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked get up
3x
2/2 light TGU
10 deadstop swings
Practice
Simple & Sinister test
Choose a weight in which you feel like you can accomplish all the given reps with good form. Refer to the post on 1.9.2018 to see Simple & Sinister standards.
Every 30 sec for 5 min:
10 1-Arm swings, alternating sides every round.
Rest 1 min
Every min for 10 mins:
1 TGU, alternating sides every round
Durability
Roll, stretch, alligator breathing.