Sampson Stretch-3 30 second holds a side
Walk Out-10 reps
4 rounds of:
Standing behind the head military press-12 reps
Inverted Push or Hand stand push up-12
ring dips ot dips-12
Plate front raise-12 reps
as many rounds as possible in 30 minutes of:
30 Kettle Bell Sumo Deadlift High Pull
20 Camel Dance
30 Double under-or 90 Skips
Stretch
