Mobilize, then:
2 sets:
5 inch worms
:45 sec plank
8 ring rows
8 squat jumps
A. 4×5 deadlifts @70% (no pause!)
B.) For total time:
3 rounds:
20 wall-balls
10 pullups
*rest 2 minutes
3 rounds:
20/15 cal row
20 push-ups
*rest 2 minutes
1 round:
35/25 cal bike
30 kb lunges 55/35’s
C. 2 sets:
15 banded hamstring curls
8-10 barbell rows
8-10 triceps press downs (band or cable machine)
*rest as needed