Tuesday
Baseline
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
Practice
5x
10 pushups (amplify in rings, if needed)
5 Bent over rows-L
5 clean + reverse lunge-L
1 TGU- L (start from top)
5 Bent over rows- R
5 clean + revers lunge- R
1 TGU- R (start from top)
Rest as needed at the end of each set.
4x
25 KBS
Rest 1 min
Durability
Roll, stretch and alligator breathing.