STRENGTH
Back Squat
3 x 6 @ 75%
DB Reverse Fly
3 x 8
CONDITIONING
Ten Rounds for Quality
3 Strict Pull Ups (Or 2 Ring Muscle Ups if you want!)
5 Handstand Push-ups
7 KB Swings (70/53)
CORE/MOBILITY
1 Min Twisted Cross
1 Min Min Forward Fold
2 Min Plank Hold