3-5 minutes of workout prep
sumo squat to stand
single arm farmers walk x 30m per arm
bottoms up kb press x 5/side
hollow to arch on the pull up bars x 10


A.1 DB bulgarian split squat x 5/side x 4 sets
A.2 rope climb x 1-2 reps x 4 sets
A.3 weighted horizontal row x 7-8 x 4 sets
3 rounds
30 cal on aB
20 thrusters, 95/65
10 CTB pull ups
rest 60 sec. bt. rounds

Cool Down
pigeon pose x 2 minutes per leg
Lizard pose x 1 minute per leg
OH bench stretch x 2 minutes