Tuesday
Baseline
3x
1/1 Arm Bar
3 Prying GSQ
20 sec Hang
20 sec Hollow Hold
Practice
5x
10 Clean + Fwd Lunge + Clean + Bkwd Lunge, alternating
10 Pushups (amplify as needed)
5 Toe To Bar
Then,
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1
Single Arm Swings
*start each round at the top of the minute
Durability
Stretching