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: Unilateral Bent Over Supported Row [each side]

4.2 MODERATE | 3 sets of 10-12 reps: DKB Gorilla Rows

4.3 LIGHT | 3 sets of 30 reps: Standing Banded Reverse Flys

Part 5]
EMOM x 18 minutes

Min 1: 45 sec max Jump rope
Min 2: 45 sec max Box Jumps or step ups
Min 3: 6 DKB Row + Swing