Thursday
Baseline
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
Practice
5x
10 pushups (amplify in rings, if needed)
5/5 Bent over rows
5/5 step ups
1/1 TGU
Rest at least to blue between sets.
4x
25 KBS
Rest 1 min
Durability
Roll, stretch and alligator breathing.