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: Bent Over Barbell Rows

4.2 MODERATE | 3 sets of: 5 Assisted or Unassisted Pull-Ups + 10 Seated Band Power Pull-ups

4.3 LIGHT | 2 sets of 30: Bent Over Banded Reverse Flys (unbroken)

5 CONDITIONING
Every 2 minutes for 20 minutes complete the following:
Odd
3-4 DKB Row + DKB Snatch [single or double snatch]
3-4 Beast to Push-Up Combo
Even
3-4 DKB Squat Clean + Press
4 Lateral Lunge