Warm-up
• 300 m Row

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats


• Hip and Ankle Mobility
• Spiderman Lunge
• Supine Twist
• Wrist Stretch

Strength
• Back Squat  4 x 5 +5-10
• Front Squat 5 x 5 +5-10

Conditioning
10 min AMRAP:
• 10 Dumbbell Snatch 50/30#

• 3 Bar Muscle-ups/5 Pullup 5 Pushup