Tuesday
Baseline
3x
1/1 arm bar
5 KB pullovers
5 good mornings
3x
3 supine to seated
3 kneeling windmill
3 kneel to stand
1/2 TGU from top down
Repeat other side
Practice
5x
TGU, up only
At the top:
5-4-3-2-1
One Arm Swings
MP
Front Squat
TGU back down
Repeat other side
Then, 8x of 20s:10s
Swings
Durability
Roll, stretch and box breathing.