Friday
Baseline
Rolling
3 Rounds
1/1 Arm Bar
3/3 Halos
5 GSQ
Then
5/5 TGU
Strength
5 Rounds
3-5/3-5 Single Leg DL (or modify to both legs)
3-5 Pullups (No kipping- modify with bands or rings. We now have a weight belt for those ready to add weight!)
2-3 mins mobility work
Work Capacity
60:0 x 3 Rounds
KB Wall Balls
1- Arm Push Press (switch at :30)
Jump Rope
Rest :30 between rounds
Durability
Rolling/ active stretch.