Thursday
Baseline
PVC mobility
3x
10 pullovers
5 GSQ
5/5 windmills
Practice
5x
5 HSPU or double MP
5/5 split squats
5 TTB
rest 2 min, make sure HR is in gray
3x
15/15 push press
15 GSQ jumps
15 V-Ups
rest 1 min, HR in green
You go, I go
30-20-30-20
KB swings
Durability
roll, stretch + alligator breathing