5 Stationary Inchrowms w +1 PU
10 Grasshoppers ea side
15 Glute Bridges w 3sec Pause
20 Quad Tippers Ea leg
15 Yard Forward/Backward Bear Crawl
10 HR PU
5 Rounds:
10 Rev Stationary Lunges
10 Sit Ups
10 Air Squats
10 V Ups
10 Sumo Stance Goodmornings

:90 Pigeon
:90 Couch
:90 Squat Hold
:90 Plank (arms ext)

20 Min Build a heavy SA KB OHS Triple

General Strength:
50 Ring Rows
50 Double KB Bent Over Rows
50 Chin Ups
50 Iron Cross KB Swings w 2 sec pause ea arm