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Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 yoga push-ups, 5 t-spine rotations, then barbell warmup with Coach

Conditioning: “The Seven”- 7 Rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
245/175 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
*25 min cap

-2 min anchored t-spine
-2 min barbell trap smash