Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Body work:

9 min EMOM

Barbell curls

bar dips or box dips

High pulls w/barbell

Workout warmup:

Sled push relay, 100/50lbs. 5 reps each

Workout:

Complete as many rounds as possible in 16 mins of:

5 Shuttle Runs, 50 ft (25’ x2=1 rep)

10 Wall Balls, 20/14 lbs

10 AKBS 24/16KG KB