Warmup
- 20 jumping jacks
- 10 air squats
- 10 pushups
- Hip flexor Stretch (30 seconds per side)
- 5 Rollover to V stretches
- 5 Warrior 3’s each leg
- 5 Squat Stretches
- 10 Bulgarian Goat Bag Swings
Goblet Complex x 3
- 5 Goblet Squats
- 3-8 presses each arm
Workout (stolen from Dan John)
| Swing 20 reps | Swing 20 reps | Swing 20 reps |
| One goblet squat | One TGU each hand | 5 5 Sec Pushups |
| Swing 20 reps | Swing 20 reps | Swing 20 reps |
| Two goblet squats | One TGU each hand | 5 5 Sec Pushups |
| Swing 20 reps | Swing 20 reps | Swing 20 reps |
| Three goblet squats | One TGU each hand | 5 5 Sec Pushups |
| Swing 20 reps | Swing 20 reps | Swing 20 reps |
| Four Goblet Squats | One TGU each hand | 5 5 Sec Pushups |
| Swing 20 reps | Swing 20 reps | Swing 20 reps |
| Rest | Rest | Rest |
Loaded Carries 1 mile
- Horn Walk 30 seconds
- 3-5 presses
- Farmer Carry Left 30 seconds
- 3-5 presses
- Horn Walk 30 seconds
- 3-5 presses
- Farmer Carry Right 30 seconds
- 3-5 presses (you can switch up to goblet squats, one legged deadlifts, etc.)