Tuesday
Baseline
3x
1/1 arm bar
5/5 Halos
10 sec Prying GSQ
5/5 Windmills
KBS drills: hike backs, pendulum swings
Work Capacity
5x
1/1 TGU
5 Toe to Bar or Hard style Situp
5/5 Single Leg DL
5/5 Floor Press
5/5 Pistols
10 KB Swings
Then, 5x
5 High Pulls + 5 Snatches per side
Rest as needed
Durability
Roll glutes