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

Strength
4.1] Bent Over Barbell Row or Chest Supported Inverted Row 4x4-6 HEAVY
4.2] Lat Pull Down or Banded Power Pull Downs 3x 10-14 reps moderate
4.3] reverse Fly 3x20 light

5] conditioning
Every 2 minutes for 20 minutes
- 2 Hike to explosive Jump Squat
- 4 S/A Power Clean + Push Press
- 6 B/O MB Slams
- 8 MB Russian Twists
- 10 Mountain Climbers