Mobilize, then:
Skill Based Lung Opener
Three sets of:
10/7 Calorie Row
20 Prone Plank Shoulder Taps
20 seconds Plate Taps
30 seconds Handstand Marching Attempts
A.
Three sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 75%+ of 1-RM Deadlift
Rest as needed
B.
35-54:
For time:
20 Toes-to-Bar
25/20 Calorie Ski-Erg or Row
20 Toes-to-Bar
At the 8 minute mark. . .
For time:
20 Alternating Dumbbell Snatches (50/35 lbs)
25/20 Calorie Ski-Erg or Row
20 Alternating Dumbbell Snatches (50/35 lbs)
At the 16 minute mark. . .
For time:
100 Double Unders
25/20 Calorie Ski-Erg or Row