Monday

Mobility Training:

HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Dive bomber push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg

GPP:
4 Rounds (1,2 25x reps of everything; 3,4 15x reps)
Sandbag get-ups (1,3 left side; 2,4 right side)
Mountain climbers each leg
Burpees
K.B. swings 60/40 lbs.
Rest 2 mins.