Thursday
Baseline
3x
3 BU press-L
3 BU lunges-L
3 Bent over rows-L
Repeat other side
Practice
4x
5 pullups
5/5 windmills
15 marching hollow body (15 per side)
Rest to dark gray
4x
5/5 snatches
10 good mornings
1 min plank
Rest to dark gray
10-9-8-7-6-5-4-3-2-1
One arm swings, per side
GSQ
Durability
Roll, stretch and alligator breathing