Mobilize, then:
12 reps each (both directions)
banded monster walks
Banded lateral walks
Banded squats
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Sets 1-2 – 4 reps @ 65%
*Sets 3-4 – 3 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
B.
Every 10 minutes, for 30 minutes, complete (3 sets):
500 Meter Row or Ski Erg
15 Deadlift Burpees (50/35 lbs)
20 Chest-to-Bar Pull-Ups
25 Wall Ball Shots (30/20 lbs to 10/9′ target)
C. 3 sets:
8 banded lat pull-downs (controlled)
8 bar dips (controlled)
* rest as needed