General Warm-up: 
1) inch Warms (25’), Instep Stretch (25’)
2) 10 Arm circles forward/Back, 10 side/side, 10 up/down
3) 20 Leg swings/Side
4) Bear Crawl (50’)
5) High knees (25’), Butt kickers (25’)
6) Burpee broad jumps (50’)
Repeat for 7-8 Minutes 

Workout of the Day:
RX:
EMOM 20:
1) :30 Deadlift (bodyweight)
2) :60 Double Unders
3) :30 Feet Elevated Ring Row
4) :30 Handstand Push-up

Level 2:
EMOM 20:
1) :30 Deadlift (75% of BW)
2) :60 Double Unders
3) :30 Ring Row
4) :30 Handstand Push-up

Level 1:
EMOM 20:
1) :30 Deadlift (50% of BW)
2) :60 Single Unders
3) :30 Ring Row
4) :30 DB Push Press

Accessory:
3 Sets:
12 Kneeling Single Arm Landmine Press
36 Barbell Rollout 

Stretching:
On a 5:00 Clock:
10 Alternating Side Lunges
10 Standing Knee to Chest
10 Standing Ankle to Chest
20 Shoulder Taps in Push-up

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