Thursday
Baseline
3x
1/1 arm bar
3/3 halos
3 prying GSQ or cossack squats
5/5 windmills
Practice
5x
5/5 step ups
5 pull-ups
30 sec hollow hold
rest to blue
5x
5 GSQ
5/5 bent over rows
1 min plank
rest to blue
20:10 x 8
single arm swings, alternate sides every round
Durability
roll and stretch + alligator breathing