Saturday
Baseline
3x
10 Walking Lunges
5 Pullovers
5 Prying GSQ
5 Pushup to downdog
Then,
400m Run
Practice
3x
8 DFSQ
8/8 pistols
8/8 Single Arm ring rows
Plank 30 sec
3x
8/8 Floor press
8 Ring Flys
8 Ring Pushups
30sec Hollow Hold
Then,
4x
25 Swings
Rest 30 sec between each set
Durability
Roll and stretch