3-5 minutes of workout prep
10 banded pass throughs
10 goblet squats
10 Single leg RDL’s
10 push up plus


A1 Bench Press; 5×3
A2 RDL x 10×3 with pause @ knee
A3 Handstand hold positional work off box; try to get 10-15 sec. longer then last week belly to wall and angled this week
3 heavy Hang power cleans (80% or higher of PC) (FITNESS: 3 Tough Dead lifts with perfect form)
45 sec. AB sprint for max calories
15 sec. Hollow Hold
rest 2 minutes
x4-5 rounds

Cool Down
bench oh stretch x 60 sec.
wall stretch x 60 sec. per leg
Cobra pose x 20