Warm-Up
3 rnds
20 extended step lunges
20 Forward and Backward arm rotations
10 Hand release push ups
10 Left to right hip/groin strentch
15 Overhead Squats w/ PVC pipe
15 exterior shoulder rotations
25 DU
2-5 HSPU

Strength
Back Squat 5-5-5 Deload

5 rounds for time:
•300 m Row/600 m Airdyne
•9 Ring dips
•12 Push-ups

Rest 1 min between rounds