Thursday
Prep
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
Strength
1-2-3-4-1-2-3-4 Broad Jumps
1-2-3-4-1-2-3-4 HSPU
1-2-3-4-1-2-3-4 Pullups
10s- 20s- 30s- 45s farmer carry
Conditioning
2x, double KB
2 cleans
1 DFSQ
4 cleans
2 DFSQ
6 cleans
3 DFSQ
8 cleans
4 DFSQ
10 cleans
5 DFSQ
Durability
Roll, stretch and box breathing