Saturday
Baseline
3x
1/1 Arm Bar
5/5 Windmills
10 GSQ
Practice
3x
12 DFSQ
12/12 Pistols
12/12 Bent Over Rows
60 sec Plank
3x
12/12 Floor press
12 Kettlebell Flys
12 Ring Pushups
12 V-UPS
Durability
Roll pecs and shoulders
Stretch
3x
1/1 Arm Bar
5/5 Windmills
10 GSQ
3x
12 DFSQ
12/12 Pistols
12/12 Bent Over Rows
60 sec Plank
3x
12/12 Floor press
12 Kettlebell Flys
12 Ring Pushups
12 V-UPS
Roll pecs and shoulders
Stretch