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

Part 4] STRENGTH
4.1] HEAVY | 4 sets of 4-6 reps: Seated Press
4.2-3] MODERATE | 3 supersets of 10-12 reps: Lateral Raises + 20 Pulsing Banded Lateral Raises

Part 5] 20 min EMOM
Odd- DKB Row + Gunslinger + Swing + Clean + Press x3
Even- 2 Side Kick Throughs + 2 Crab Reaches x3