Sumo squat to stand x 10
single arm farmers walk x 20m per arm
single arm OH walk x 20m per arm
partner rotational throws x 10/side


A.1 BB angled lunge step (back rack) x 5/side x 4 sets, rest 60 sec.
A.2 Weighted double rope strict pull up x 4-6 reps x 4 sets – rest 60 seconds
50 cal row
35 wall balls, 20/14#
20 pull ups
x2 rounds

Cool Down
calve stretch x 60 sec. per leg
pigeon pose x 45 sec. per leg
bench OH stretch x 60 sec.

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