Thursday
Baseline
Roll pecs and T- spine
Thoracic-3
3x
5 prying GSQ
5 good mornings
5 batwings (double bent over rows)
Then,
1/1 BU TGU
Practice
4x
5 DFSQ
5 pull-ups
5/5 step ups
5 TTB
Rest 2-4 mins (HR in dark gray zone)
20:10 x 3 rounds
one arm swing- R
one arm swing- L
KB upper cut
Durability
Roll quads, stretch + alligator breathing