Workout of the Day

a) mobility 4min
1min each
scorpions
table top bridge
instep roations
reverse snowangels

b) warm up 5min
for quality
1min row
15 strict press (empty)
30sec handstand hold (nose or heels to wall)
15 barbell sit ups
1min row

c) strict press 12min
for total load
5 sets of 4

d) conditioning 18min
on the 3:00 x 6 rounds
500/400m row
max reps
1. handstand push ups
2. med ball sit ups 9/6