Saturday

Baseline

3x
1/1 Arm Bar
10 Pullovers
10 GSQ


Practice

3x
10 DFSQ
10/10 Pistols
10/10 One Arm Ring Rows
30 sec/ 30 sec Side Plank

3x
10/10 Floor press
10 Ring Flys
10 Ring Pushups
10 TTB

Durability

Roll pecs and shoulders
Stretch