3-5 minutes of workout prep

kb lateral squats x 10/side

KB skater squats x 5/side

single leg DL x 10/side

TGU x 3/side



A.1 Back Squat; 50×5, 60×5, 70×3, 80x3x3 **focus on depth here

A.2 Strict wide grip pull up with negative x 3 reps @ 3 sec. negative x 6 sets **use spotter to pull really high


“freakshow” – CFM tester

3 rounds For time

200m shuttle run (50m out and back x 4)

15 burpee pull ups


Cool Down

bench overhead stretch x 2 minutes

calve stretch x 60 sec. per leg

pigeon pose x 60 sec. per leg