WARM-UP

3-4 rounds:
7 Burpee
7 V-Up
7+7 Reverse Lunge

Lunge Flow video
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STRENGTH

Alternate for 4-5 rounds, rest as needed between:

1) 5-10 Single Arm DB/KB Floor Press/ Bench Press, tempo 51X1 
2) 5-10 DB/KB Row, tempo 30X2
3) 5-10 DB/KB Single Leg Deadlift, tempo 40X1 video
4)  10-15 Hollow Rock + 10-15sec Hollow Hold

RPE 3+ to 4

Target: tailor the rep scheme and tempo to fit your equipments. ! 

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Optional Accessory:
CONDITIONING

4 rounds: (8min total)
20sec DB/KB STOH left arm
10sec rest
20sec DB/KB STOH right arm
10sec 
20sec Hang Clean DB/KB left arm
10sec rest
20sec Hang Clean DB/KB right arm
10sec rest

RPE 4

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COOL DOWN

2 rounds: 

10 KB/DB Swing
5 Down Dog to Cobra