Prep 
Static hang 10x10 Sec on 10 Sec off
Tabata Wall balls- Hold in the hole! 


Strength
Burgener Warm up 
Overhead squat 

Conditioning 
5 Rounds for Quality; 
5 L- pull ups / Strict pull ups 
5 Ring dips 
5  Strict HSPU 
5 Strict T2B 

Recovery 
Its Friday... stretch extra long!