Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row, just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete Upper Body Activation video

4.1 HEAVY | 4 sets of 4-6 reps: Half Kneeling Single Arm KB Press with 3 sec pause in rack position

4.2 MODERATE | 3 sets of 12-14 reps: KB or Barbell High Pulls

4.3 LIGHT | 3 sets of 30 reps: Banded Front Raises

5 | CONDITIONING
Filthy 50 | Complete this chipper for time:
Walking BW Lunges
KB Swings
Mt Climbers
Alt Bicep Curls
Box Jumps
Single Leg V-Ups
Single Arm Push Press [sets of 5]
Slam Ball Over The Shoulder Toss