Warmup:
Row 250m
10 Banded Air Squats
:30 Plank
Row 250m
10 Pushups
:30 Bar Hang
Row 250

Mob: Roll Quads, Banded Shoulder and Front Rack Distraction; anything else that needs attention, as we are about to get after EVERYTHING.

WOOOOOOORK:
A. Superset I: 3x10 Front Rack Box Squats, 65%
                       3x10 Banded DB Lunges, 7-8RPE (10 each leg)
B. 8:00 AMRAP
    5 Burpees
    10 Pushups
    15 Ring Rows
C. Superset II: 3x8 Single Arm DB Z-Press, 7-8RPE
                        3x Up and Back Monster Walks
D. 8:00 AMRAP
    20 DUs
    15 Air Squats
    10 Situps
E. Superset III: 3x10 KB Turkish Getups (5 each side)
                         3x10 KB Pause Bicycle Kicks (5 each leg) 
 

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