Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– ring row complex
– tgu 1/side
– double under

FITNESS-
A1. BS x 5 x 4 sets, rest 60 sec
A2. BB Bent over row x 8 x 4 sets, rest 60 sec
+
5 RFT
10 db lunge steps
10 push press
10 banded pull ups

PERFORMANCE-
A.1  BS; 65% x 5 x 4 sets, rest 60 seconds
A.2  Pendlay row x 5 x 4 sets @ 21×2, rest 60 seconds
+
5 rounds for time
10 Front rack walking lunge steps, 95/65
10 S2O, 95/65
10 Ctb pull ups