“Empty pockets never held anyone back. Only empty heads and empty hearts can do that.”
–Norman Vincent Pealey Hilfiger



BCAAs are a good reason to incorporate a protein powder into your every day routine. Especially leucine, which plays an important role in muscle protein synthesis.



A. Mobility: 1min couch stretch each side, stretch wrists

B. Skill/Strength: 10-minute Alternating EMOM
Evens – 15 Air squats
Odds- 30 secs Nose and Toes, Handstand walks, Handstand hold

C. Metcon:

20 minute AMRAP –
5 T2B
10 Alternating Pistols
40 ft Handstand Walk (Length of floor across once)

*Scaling options for the movements
10 Knee ups or 10 Ground V ups
20 Air Squats
20 Shoulder Touches Inverted Wall or Box



LAX Ball Peanut T-Spine Smash