STRENGTH

Bradford Press (front/back = 2)

4 x 20

Single Leg Medball Hamstring Curl

4 x 8 each leg

CONDITIONING

Five Rounds for Time

5 Sandbag Ground Over the Shoulder (150/100)

50 Ft Handstand Walk (5 wall climbs or 100 Ft Bear Crawl)

10 Toes to Bar

10 Single Arm DB Overhead Squat (50/35) (10 total reps, split between sides any way)

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Twisted Cross

WORKOUT OF THE DAY