Friday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Stamina:

Weighted walking lunge/hang-clean/push-press for 400 meters. Four lunge steps, alternating legs, followed by 5x hang-clean, then 5x push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running. Choose your own weight.