Tuesday
Prep
3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)
Strength
1-2-3-4-1-2-3-4 SCDL
1-2-3-4-1-2-3-4 DFSQ
1-2-3-4-1-2-3-4 TTB or Weighted V-Ups
Conditioning
Single KB complex
5 Rounds per side
6 swings
6 cleans
6 snatches
6 jerks
6 reverse lunges
Complete the complex on one side, then the other without stopping. Rest as needed between sets.
Durability
Stretch with bands, box breathing