Tuesday
Baseline
3x
3/3 windmills
5 pullovers
10 good mornings
Then
3x
1/1 TGU
Practice
3x
12 Push press
12 Pull-ups
12 swings
Rest as needed between sets
2x
15 Pushups
15/15 Bent over rows
20 H2H swings
Rest as little as possible between sets
Durability
Roll and stretch