Thursday
Prep
Mobility with PVC
3x
5 OHSQ (with PVC)
5 Pushup to Downdog
10 Bent Over Row with bands
Strength
1-2-3-4-1-2-3-4-5 Weighted Squat Jump
1-2-3-4-1-2-3-4-5 Double Military Press
1-2-3-4-1-2-3-4-5 Chin up (amplify with weight, or modify with bands or negatives)
10s- 20s- 30s- 45s Waiter Carry, per side (overhead carry)
Conditioning
Tabata (8x 20:10)
Lunge to overhead press, alternate sides each round
Durability
Roll T-spine, stretch