Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
movement standards
Strength–
Deadlift
3-3-3-3-3
Conditioning–
50 Calorie Row
50 Box Jumps (24″/20″)
50 Deadlifts (135#/95#)
50 Burpees
12 min Cap
Mobility of the Day–
Downward dog/ cobra pose