Thursday
Baseline
3x
1/1 Arm bar
3 Prying GSQ
5/5 Halos
Practice
Single KB complex, 5x per side
TGU (supine to stand only)
5 reverse lunge
5 clean and press
TGU (standing back to supine)
Then,
30 sec work: 30 sec rest x 7 mins
KB swings
Durability
stretch with bands