Mobilize, then…
2 sets of:
10 cal assault bike
:30 side plank (each side)
5 strict pull-ups
A.) every 3 for 12 (4 sets)
10 strict press (barbell)
* build and aim for 2 heavy working sets
B.) Every 2 for 30 (alt, 3 sets each)
1) row 400/350
2) 30 wallballs
3) 400 m run
4) 3/2 rope climbs
5) 20 step back lunges w/dumbbells (suitcase style) 50’s/35’s