5-7 minutes of movement prep
TGU x 5/side @ light weight
KB windmill x 10/side
Lateral squats with hold x 5/side
single leg RDL x 5/side


A1 DL; 50×3, 60×3, 70×3(2)
A2 DB bench Press x 10×5 (alternating)
A3 banded face pulls x 10×5
5 hang power cleans @ a challenging weight (70-85%)
15 ball slams, 30/20#
max distance on rower in 2 minutes
rest 2 minutes
x3 rounds

Cool Down
banded leg stretch x 30sec. per direction / both legs
standing forward fold x 30 sec.
wall stretch x 30 sec. per leg