Prep
2 Sets
Lateral banded crawl x 20 ft each direction
Banded Quadruped crawl x 20 ft forward and backwards
Tall Kneeling to stand x 10 reps

Essentials
A.
3 Sets
Dual Dumbbell RDL x 12 reps
Rest 20 sec
Dual Dumbbell Gorilla Row x 6-8 reps per arm
Rest 20 sec
wall sit x 30 sec
On the 3 min mark

B.
For time :
Air squat x 25 reps
Row x 200 meters
Air squat x 50 reps
Row x 400 meters
Air squat x 75 reps
Row x 600 meter
Air squat x 100 reps
Row 800 meters

C.
Mobility
Static back x 3 min
Seal x 1 min
Saddle x 1 min
Couch Stretch x 1 min per side

Fitness
A.
3 Sets
Dual Dumbbell RDL x 12 reps
Rest 20 sec
Dual Dumbbell Gorilla Row x 6-8 reps per arm
Rest 20 sec
Dual Kettlebell Front Rack wall sit x 30 sec
On the 3 min mark

B.
For time :
Air squat x 25 reps
Row x 200 meters
Air squat x 50 reps
Row x 400 meters
Air squat x 75 reps
Row x 600 meter
Air squat x 100 reps
Row 800 meters

C.
Mobility
Static back x 3 min
Seal x 1 min
Saddle x 1 min
Couch Stretch x 1 min per side