A1 Dead lift; 50×5, 60×5, 70×5, 80×5
A2 Strict Press x 8-10 x4, rest 15 sec.
A3 ball push ups x am rap @ 2121 x4, rest 15 sec.
A4 box handstand hold x 20-30 sec. x4, rest 45 sec.
+
3 HPC @ 65-75% of max
100m sled run (sprint – add weight if you can)
rest 2-2:30 minutes
x5-7 rounds

Cool Down
pigeon pose x 30 sec. per leg
partner OH stretch x 30 sec.