Thursday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
3/3 BU Press
3/3 Windmill
20 sec Prying GSQ
Strength
5 Rounds
3-5 Double FSQ
3-5 Double MP
1/1 Arm Bar Stretch
Work Capacity
5 Rounds
10 KBS (Heavy)
10 Swing Release (Heavy)
10 H2H KBS (Medium)
Durability
Accumulate 2 min Hollow Body Hold
Accumulate 2 min Plank