Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Glute Bridges
- 20 Lunges
- 15 V-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x3 @ 80%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 25 Abmat Sit-ups
- 20 Dumbbell Z-Presses

Focus Movement = Dumbbell Z-Press

Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)

Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk

Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang

Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)

Strength
Strict Pull-ups:
- 7 x max reps

Accessory #1
3 Sets:
- 16 Alternating DB Z-Press (8 each side)
- 16 Contralateral Reverse Lunge (8 each side)
- 24 Band Pull-aparts

Accessory #2
3 Sets:
- 15 Bicep Curls
- 15 Single Leg Glute Bridges (each side)
- 30 seconds Hollow Hold
- 30 seconds Bicycles