Ninja
3 rounds for quality:
10 Single Leg KB/DB RDL, each leg
10 Ring Assisted Pistols
10 Scap Pull ups
10 Scap Push ups
10 Overhead Reverse Step lunges (5 each leg), 45/35

Strength
3 rounds for quality:
5 Back Squat, 75%
5 Weighted Chin Up

“Sonic Style”
A.) 3 sets each for time
200m Run

Rest 2 minutes between efforts
B.) 3 sets each for time
250m Row

Rest 2 minutes between efforts

Daily Midline
3 sets for Quality:
30 Russian Twists
30 Flutter Kicks (each leg)