3-5 minutes of workout prep
single leg RDL x 10/side
lateral squats x 20
bottoms up press x 10/side
Bear crawl x 20m
crab walk x 20m


A.1 Front Squat; 70×3, 80x3x3
A.2 pendlay row x 6-8×4
B. Kip swing (3) + kipping pull up (3) + High kipping cTB (1-3) by feel x EMOM x 5 minutes by feel for each set.. with perfect form
9 minute amrap
30 double unders
9 pull ups
4 db box step overs, 24/20″ @ 40/25# per hand

Cool Down
pigeon pose x 2 minutes per leg
banded OH stretch x 60 sec. per arm