Warm up
3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, hips, ankles, t-spine
+
3-5 minutes of workout prep
-back ext.
-lateral goblet squats
-ghd sit ups
-Handstand kick ups

then

Fitness-
A1. DB reverse lunge steps, 5/leg x 3
A2. DB bent over row, 8/side x 3
B. TGU – 4/arm
+
15 min
FW x 50m
5 plank walk outs
5 ring rows
10 cal row
10 box step ups

Performance-
A.1  Back rack reverse lunge step x 4/leg x 3 sets
A.2  DB bent over row x 6/side x 3 sets
B.  tGU – 4 tough reps per arm *alternating each time
+
15 minute amrap
FW x 50m @ 70/55# per hand
HSPU x 10 reps
burpee box jump, 30/24” w/ step down x 5 reps