-Warm Up-

2 rounds

8 sciatic nerve floss (each side)

15  Russian KB swings

8 single arm Kb press

10m  single arm overhead carry

5 Handstand Push Ups


90 second banded hip distraction

(Each side)

90 seconds hamstring floss with lax ball

(Each side)

90 seconds pigeon stretch on box


 10 minutes to warm up deadlift to 70-80% of 1 rep max

Every 4 minutes x 6 rounds

20 ft handstand walk

5 TNG deadlifts at 70-80% of 1RM