Warm-up -- Bear Reaches // Walk-outs // Squats // Side plank on roller // March stop // Rocked back adductor stretch with extension-rotation

1. KB deadlift with resistance, 12 reps
2. Push-ups 20
3. DB stanced row, 12 reps each side

4. Lateral lunge with weighted pulse 8 per side
   (x3)

5. Candle srick, 20reps

6. Single-leg hip thrust, 10 reps per leg

7. Ring dips, 5reps

8. Alligator walk, 45 seconds
   (x3)

CORE//UPPER FOCUS

1. Quadruped Hip Airplanes (hip/trunk disassociation) 12 alt reps
2. Dish Hold with Weight S/L/R 45 sec. each
3. Lunge to March (with added resistance if possible) 12/12 reps

4. Jackknife Chin-ups! (AMRAP THAT SHIT!)
   x3 sets

5. Alt Grip Ring Rows x12

6. Knee Raises on Bar AMRAP

7. 1m Weighted Wall Squat

8. Standing KB single-arm press (with opposite leg 90 degree lifted! ** adonis.harrison reference) 8/8 reps
   x3 sets

BREATHE BREATHE BREATHE BABY