Thursday
Baseline
3x
1/1 Arm bar
3 Prying GSQ
5 good mornings
Bear crawl length + back
Practice
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
3x
8/8 split squats
10 plank rolls
30 sec wall sit
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Durability
Roll upper back/ shoulders
Stretch