Tuesday
Baseline
PVC mobility: pass throughs, halos, stick DL drill, OH wall squats
3x
10/10 bird dog
5 pushup to down dog
5 GSQ or 5/5 Cossack squats
10 pass through lunges
Practice
3x
8/8 step ups
8 HSPU
rest to blue zone
3x
8/8 clean + reverse lunge
50m/ 50m one arm suitcase carry
3x
1/1 TGU
Take a 2 second pause after every step: elbow, hand, knee, kneel, and stand. Repeat on the way back down.
Durability
Brettzel and alligator breathing