Thursday

Strength

Ax4 sets; 
A1. Single Arm DB Bench Press x8-10 each arm, Build all groups

A2. Single Leg Glute Bridge x8-10 each leg, weighted or unweighted ,

A3. Handstand Hold/Handstand Walk 
F: Wall Walk x3-4 reps
P: Handstand hold free or wall: 20 sec
S: Handstand Walk 50' for quality

Conditioning

B. 15 min AMRAP
Run 200m 
2DB Reverse Lunge x8 each leg
2DB Renegade Row x6
2DB Devils Press x4
rest 30 sec active

F: 1DB Lunge + Ring Row + Burpee
P/S 50/35