Thursday
Baseline
3x
1/1 Arm bar
5/5 halos
10 good mornings
5 Prying GSQ
Practice
12/12 supine to seated
50 KBS
25 Pushups
12/12 seated to kneel
40 KBS
20 Pushups
12/12 kneeling windmill
30 KBS
15 Pushups
12/12 kneel to stand
20 KBS
10 Pushups
6/6 TGU
10 KBS
5 Pushups
Durability
Stretch + roll