Tuesday
Baseline
PVC mobility (pass throughs, figure 8s, stick DL drills, OH squats)
3x
5 pullovers
1/1 Arm bar
5 Prying GSQ
Practice
5x
5 Seesaw press
5 DFSQ
5 SCDL (or amplify with single leg)
Rest to blue zone
Then,
40-30-20-10 KB Swings
2/2 TGU between sets
Accumulate 2 min each:
hollow hold and plank
Durability
roll, stretch and alligator breathing