Thursday
Baseline
PVC mobility
3x
3 prying GSQ
10 pass thru lunges
10 shoulder taps
10/10 hip bridges
Practice
3x
12 Suitcase DL
12 ring pushups (or modify to floor)
30 sec hollow hold
Rest to blue between each set.
3x
15 KBS
100m one arm farmer carry (switch sides at 50m)
15 GSQ
Bear crawl length and back with yoga block
Rest to blue between each set.
Then,
100 KBS
Choose one size smaller than your usual swing sized bell. Rest as little as possible, but as much as needed to maintain good form.
Durability
Stretch with bands, Box breathing