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Day 30- Tuesday

Baseline

PVC mobility

3x
5/5 BU Press
5 Prying GSQ
1/1 TGU

Work Capacity

Every 90 sec x 6
5 Double KB Push Press
As heavy as possible.

4x
8-6-4-2 Double KB Strict Press
3-5 pull-ups (Weighted, if able, for sets 1-3, then bodyweight only AMRAP on set 4)
60-90 secs rest

3x
8/8 Split Squat
8/8 lunge + press
10/10 halos
60-90 secs rest

3x
10-15 ring rows
15 Burpee + Lateral Hops
60-90 secs rest

Durability

Roll, stretch and box breathing


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