Friday
Baseline
3 Rounds
1/1 Arm Bar
10 Supermans
10 Bird Dogs
20 Mountain Climbers
Then
5/5 TGU
Strength
3 x 6-12
1A- Lunge/ Pistol
1B- Pullups
1C- 30 sec Plank Hold
2A- Deadlift
2B- Pushups
2C- 30 sec Active Hang (accumulated)
Durability
100 Situps (modify to crunches)
Stretch