GPP

Standard Warm Up

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Total Body Warm Up

10x Kang Squat

5x Pull Up

10x Rack Squat (5xe)

5x Chin Up

10x KB High Pull (5xe)

10x KB Swing

10x KB Halo w/ Extension (5xe)

10x KB DL w/ 30 sec hold on last rep (5xe)

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30 min EMOM

  1. 9/12 Cal

  2. 5x Ground to Shoulder

  3. 9/12 Cal

  4. 10x KB Swing

  5. 9/12 Cal

  6. Rest

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10x Banded Bent Row

10x Banded Good Morning

10 rounds

CORE + COOLDOWN

Accumulate 2 min Dead Hang w/ minimal drops

-

Easy Pace Cardio

Foam Roll

Stretch

Chad Painter