3-5 minutes of workout prep
sumo squat to stand x 10
x-band walk s x10/side
single arm farmers walk x 20m per arm
single arm OH walk x 20m per arm
Kip swing on rings x 10


A.1 Back Squat; 70%x5, 85%x1, 70%x5, 85%x1, 70%x5
A.2 Strict CTB or Strict pull up x 6-8 reps x 5
“Robin Hood”
3 rounds for time
400m run
21 BS @ 135/95

Cool Down
bench OH stretch x 30 sec. x 2
Lizard pose x 60 sec. per leg
Half split stretch x 60 sec. per leg

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