Warm Up
Mobility and Line Drills
then
3 Rounds NFT
250 Meter Row
10 Band Pull Aparts
10 Band Dislocates
10 Empty Barbell Press
Skill
None
Lift
P – 10 x 3 OTM @70%
Conditioning
E3M x 10 Sets
15/12 Calorie Assault Bike
10 T2B (S), 5 T2B (F), 10 Knee Raise (H)
10 S2O – 115/75 (S), 95/65 (F), 75/55 (H)
*Skip a round if necessary or cut back on reps
Accessory
None
