Thursday
Baseline
3x
5 KB pullovers
5 good morning stretch
5/5 bottoms up press
20 sec plank
Practice
EMOM x 10 min
5/5 one arm KBs (heavy)
4x
1/1 TGU
5/5 Bent over rows
5 Ring Dips
10/10 Rack Lunges
Rest to blue between sets.
1x
100m Farmer carry
Durability
Stretching and alligator breathing.