WARM-UP:
2:00 Easy Machine
2 x
15 Lateral Band Steps, each direction
10 Band Pull Aparts
2 x
10 Cossack Squats
5/5 Single Arm Ring Rows
STRENGTH:
5 x
3 Back Squat @ 80+%
3 Strict Pull-ups (May add weight or scale to band)
CONDITIONING:
Every 5 Minutes for 3 rounds:
10/7 Calorie Machine
20 Wallballs
20 Hang DB Snatch @ 50/35, alt arms
40 Air Squats