Tuesday
Baseline
3x
1/1 arm bar
10/10 bird dog
2/2 TGU
Practice
2x
15/15 bent over row
15 plank rolls
15/15 push press
15 V-ups
Minimal rest between exercises, rest 1-2 mins between sets. Remember that higher reps means lighter weight!
Single arm ladder
2x
1-2-3-4-5
Swing
Clean
Snatch
Squat
Repeat other side
Do 1 rep of each exercise on one side, then 2 reps of each, followed by 3 reps, etc. Continue until you finish the full ladder on one side. Then repeat the ladder on the other side.
Complete 2 rounds on each side. Rest as little as possible but as much as needed.
Durability
Roll and stretch