12.2

3-5 minutes of workout prep
single leg glute bridge x 10/side
lateral squats x 10/side
TGU x 3/side
seated wall angels x 10

then

EMOM x 16 minutes
1 = sled push x 30 ft. (done inside on rubber)
2 = Pendlay row x 5 with pause @ chest for 2 sec.
3 = seated high box jump x 2
4 = 10 sec. sprint (bike or run)

then

5 rounds for time
10 pull ups
15 ball slams, 30/20#
20 cal row

Cool Down
pigeon pose x 60sec. per leg
lizard pose x 60 sec. per leg
doggy pose x 2 minutes