Thursday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Armbar
5/5 Halos
20 sec Prying GSQ or 5/5 Cossack SQ
10 Good mornings with PVC
Then, 10 Deadstop KBS as a group
Work Capacity
10 Rounds
10 KBS
10-1 GSQ
*GSQ decreases by rep 1 each set, while KBS stay at 10 reps each set.
Durability
3 Rounds
5/5 Windmills
30 sec Plank
Yoga or active stretch