Warmup: 2 sets- 15 cal row, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, 1-leg calf raise, then- movement prep with Coach

Conditioning: On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

-2 min barbell trap smash
-2 min foam roll lats

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