Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
5/5 Windmills
20 sec prying GSQ
Strength/ Practice
6/6 TGU
Work Capacity
*5 Complex
10 KBS
4 Complex
15 KBS
3 Complex
20 KBS
2 Complex
25 KBS
1 Complex
30 KBS
*Complex is Double KB
1/1 Lunge
1 FSQ
1 Push Press
Swings are single KB.
Durability
Accumulate 2 min Hollow Body Hold