banded good mornings x 20
seated wall angels x 20
Push up plus x 10
Toes Elevated goblet squat x 5 with 5-10 sec. hold


A1. Strict Press x 10×3
A2. Good morning x 10×3
A3. hollow hold x 10-20 sec. x 3
2-3 S2OH – increase weight on the barbell each round
6 burpee broad jumps for max distance
500m row @ 90-95% effort
rest 3 minutes bt. rounds

**for those who cant go OH you can sub in CG bench press

arch hold x 10 sec. x 5 rounds

Cool Down
lizard pose x 2 minutes per leg
theraband work
bench OH stretch x 2 minutes