Part 1] Low Intensity Steady State
• 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 + Prep Work

Part 4] 5 REP MAX BENT OVER ROW
You can utilize kettlebells, dumbbells, or a barbell for this test just ensure you retest with the same tool on week 6.
Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your bent over row 5 rep max.

Part 5] 21-15-9-6-3

200m Run / 20 Sprawls
Front Squats
KB High Pull
KB Clean + Press [Alternating]
Russian Twist