Friday
Prep
3x
10/10 bird dog
10/ 10 dead bugs
10/10 single leg DL
20 walking lunges (no weight)
Strength
1-2-3-4-1-2-3-4-5 one arm wings, per arm
1-2-3-4-1-2-3-4-5 pistols, per leg
1-2-3-4-1-2-3-4-5 TTB
Conditioning
5x, Double KB
1 clean
3 MP
2 DFSQ
10 swings
Durability
Roll, stretch and box breathing