Tuesday
Baseline
ROM drills
3 Rounds
3/3 Arm Bar
30 sec Prying GSQ
5/5 Halos
5/5 BU Press
Strength
3 Sets
3-5 DFSQ + MP
3-5 Pullups
Work Capacity
60:0 x 3 Rounds
H2H KBS
Bottoms Up Clean (switch at :30)
Fig 8 Lunge
Rest :45 between rounds
Durability
Roll quads/ glutes/ hamstrings