Mobilize, then:
A. 3 sets of:
KB front rack Bulgarian split lunges x 6-8 each leg (one kb)
*rest as needed
B.
Every 8 minutes, for 32 minutes (4 sets), complete:
60/50 Calorie Row
20 T2B
6 Devils Press (50/35 lbs)
*devils press= burpees on dumbbells + ground to overhead w/dumbbells (double dumbbell snatch if possible)
C.
Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Band Pull-Aparts x 10 reps @ 2020