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: Chest Supported Incline DB Rows

4.2 | MODERATE | 3 sets of 12-14 reps: Seated Rows

4.3 | LIGHT | 3 sets of 50 reps: Resistance Band Pull-Apart

5 | CONDITIONING
Complete 5 rounds for time:
5 DKB Cleans
5 DKB Gun Slingers
5 Slow Eccentric Box Step Downs [each leg]
50 Jump Ropes [singles or doubles]
30 sec Plank Hold