Thursday
Prep
3x
1/1 TGU
5 Pullovers
5 Pushups
10 GSQ
Strength
1-2-3-4-1-2-3-4 Broad Jumps (as FAR as you can!)
1-2-3-4-1-2-3-4 Ring Dips
1-2-3-4-1-2-3-4 Bent Over Rows
10s- 20s- 30s- 45s One Arm Waiter Carry (overhead)
Conditioning
15 mins AMRAP
Bear crawl length and back
20 wall balls
30 DU
Rest 1 min between sets
Durability
Stretch on wall, box breathing