Thursday
Baseline
3x
1/1 Arm Bar
5/5 Windmills
10 GSQ
Practice
3x
10 DFSQ
10/10 Pistols
10/10 Bent Over Rows
30 sec/ 30 sec Side Plank
3x
10/10 Floor press
10 Kettlebell Flys
10 Ring Pushups
10 TTB
Durability
Roll pecs and shoulders
Stretch
3x
1/1 Arm Bar
5/5 Windmills
10 GSQ
3x
10 DFSQ
10/10 Pistols
10/10 Bent Over Rows
30 sec/ 30 sec Side Plank
3x
10/10 Floor press
10 Kettlebell Flys
10 Ring Pushups
10 TTB
Roll pecs and shoulders
Stretch