WARMUP:

Tabata

Hollow hold

MOBILITY:

Pistol of doom 15, 15

Peanut roll & crunches 5, 5, 5, 5

Barbell quickie 15

MOTOR CONTROL:

Reverse tabata

Handstand Pushups

then reverse tabata

Strict pull ups

WOD:

Front Squat 1 – 10 – 1 – 20 – 1 – 30

Then

3min AMRAP

Push press 75/50kg

*6 burpees over the bar every time you drop it

This guys last day today! Has been awesome having you Ty, safe travels.