Tuesday
Baseline
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
Practice
4x
10 ring dips
10 Bent over rows-L
10 reverse lunge (KB in rack)-L
1 TGU- L (start from top)
10 Bent over rows- R
10 revers lunge (KB in rack)- R
1 TGU- R (start from top)
Rest as needed at the end of each set.
4x
25 KBS
Rest 1 min
Durability
Roll and stretch