Saturday
Baseline
3 rounds
1/1 Arm Bar
3/3 Halos
3/3 Windmills
5 Good Mornings
Work Capacity
4 Rounds
5 Double Push Press
10 KB Swings
5 Pullups/ Ring Row
5 Goblet Squat
100m Single KB Farmer's Carry
20 Ball Slams
400m recovery run
Rest as needed to maintain good form throughout!
Durability
Rolling and stretching