A) Foam Roll x2-3 min
+
2 Sets
Groiner w/Rotation x5 ea. side
Quadruped Thoracic Rotation x6 ea. side
Squat Hold w/Single Arm Raise x12 (6 ea. arm)
B) For Time:
100 Kettlebell Swings
*Every break perform 10 step-ups
300ft Overhead Plate Walking Lunges (45/35)
*Every break perform 10 Burpees to plate
C) 3 Sets
Half Kneeling Horizonal Banded Row x20 ea.
Banded Scap Pulls x30
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