3-5 minutes of workout prep
3 minutes of TGU with light weight.. alternating each rep
2 minute of KB windmill .. alternating each rep
1 minute bottom of squat hold

then

A1 Strict Press x 6-8 reps x 4 sets
A2 Skater squats x 3-5/side x 4 sets
A3 Arch ups with pause x 12 x 4 sets
+
“Bout Dat Lift”
1 minute amrap double kb swings, 55/35# per hand
1 minute amrap push ups
2 minute amrap double kb swings, 55/35#
2 minute amrap push ups
3 minute armap sled drag
3 minute amrap burpee pull ups or to 6″ target

Cool Down
pigeon pose x 60 sec. per leg
lizard pose x 60 sec. per leg
Bench OH stretch x 60 sec.




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