3-5 minutes of movement prep
KB windmill x 10/side
x-band walks x 10/side
Banded good mornings x 10
bottoms up kb walk x 10m/ arm


A1 DL; 50×3, 60×3, 70×3, 80×2(2)
A2 Strict Press; Heavy Single over 5 attempts
30 sec. HPC – choose a weight you can cycle for the full 30 sec.
45 sec. burpee over bar
300m run or 400m row @ top end output
rest 3 minutes bt. rounds
x3 rounds

50 v-ups

Cool Down
partner OH stretch or ball Oh stretch x 30 sec. x 2
pigeon pose x 30 sec. per leg x 2