Thursday
Baseline
3x
5 pullovers
1/1 Arm bar
5 GSQ
3/3 BU press
Practice
5x
5 ring dips
5/5 step ups
10 plank rolls
Rest to blue
10 min
3 double clean + seesaw press
3 DFSQ
3/3 Bent over rows
Rest as necessary between rounds, but do as many as you can with pretty form!
3x
15 swings
10 heavier swings
5 heaviest swings
Durability
Roll, stretch and breathe!