Workout of the Day

a) mobility 4min
1:00 each
90/90 stretch
handwalk
samson stretch
glute bridge

b) warm up 5min
3 rounds for quality
10 good mornings
10 push ups
50 single unders

b) deadlift 15min
build to a heavy single

c) conditioning 12min
for time
3 rounds
10 handstand push ups
10 dumbbell hang power cleans 20/15
50 double unders

1min rest (after 3 rounds)

3 rounds
10 handstand push ups
10 dumbbell shoulder to overhead
50 double unders