Tuesday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
10 GSQ
Bear Crawl
Strength
2 Sets
3-5 DFSQ
3-5 Pullup
2-3 min mobility: focus on ankles/ hamstrings and hips
Work Capacity
60:0 x 3 Rounds
Upper Cut
Ball Slams
Alternating Clean and Press
Durability
3 Rounds
30 sec Plank
up to 20 sec Active Hang
Upper body rolling