Friday
Prep
3x
10 Good Mornings
10 Lunges
5/5 BU Press
Strength
1-2-3-4-1-2-3-4 Swing
1-2-3-4-1-2-3-4 Step Ups
1-2-3-4 TGU on right
1-2-3-4 TGU on left
Conditioning
Double KB Complex
2x
10 swings
10 snatches
10 DFSQ
10 MP
10 swings
Don’t set the kettlebells down during the set, and rest as needed between sets.
Durability
Roll lower body, stretch with bands and box breathing.