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Thursday

Baseline

3x

3 BU press-L

5 lunges-L (KB in rack)

5 Bent over rows-L

Repeat other side


Practice

4x

5 pullups

5/5 windmills

15 marching hollow body (15 per side)

Rest to dark gray


4x

5/5 snatches

10 good mornings

1 min plank

Rest to dark gray


10-9-8-7-6-5-4-3-2-1

One arm swings, per side

GSQ


Durability

Roll, stretch and alligator breathing

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