Thursday
Baseline
3x
1/1 arm bar
bear crawl
20 sec hollow hold
Then,
3/3 TGU
2/2 TGU
1/1 TGU
Practice
4x
15 Single Arm swings- left
15 single arm swings- right
15 GSQ
15 pushups (in rings to amplify)
30-90 sec rest (HR zone returns to blue)
Durability
Roll back/ shoulders