Thursday
Prep
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
Strength
1-2-3-4-1-2-3-4-5 Broad Jumps
1-2-3-4-1-2-3-4-5 HSPU
1-2-3-4-1-2-3-4-5 Pullups
10s- 20s- 30s- 45s farmer carry
Conditioning
Single KB Complex
5x per side
5 Swings
5 Cleans
5 Snatches
5 Squats
5 Push Press
5 Rev. Lunges
Repeat other side
Durability
Roll, stretch and box breathing