Thursday
Baseline
3x
1/1 arm bar
3/3 halos
3 prying GSQ or cossack squats
5 ring rows
Practice
4x
5/5 step ups
5 pull-ups
bear crawl length of gym and back with yoga block
Rest at least to 70%
4x
5 GSQ
5/5 bent over rows
1 min plank
Rest at least to 70%
20:10 x 6
KB swings
Durability
Roll, stretch + alligator breathing