Essentials:
A.
10min
Advanced Rehab Warm Up Movement #1
Band Pull AParts x 16 reps
Advanced Rehab Warm Up Movement #2
Kettlebell Pull Throughs x 8 reps per side

B.
20 min EMOM
1. Row x 1 min @Easy Pace
2. Mixed Grip Farmer Left Arm / Over head Right Arm walk x 1min
3. Bike x 1min @Easy Pace
4. Mixed Grip Farmer Right Arm / Overhead Left Arm Walk x 1min

C.
Mobility
Lizard x 1min each side
Cossack Squat Hold Right x 45sec
Pigeon x 1min each side
Cossack Squat Hold Left x 45 sec
Single Leg Saddle x 1min per side
Cossack Squat Hold Right x 45 sec
Puppy Dog x 1min
Cossack Squat Hold Left x 45 sec

Fitness/Performance:
A.
10min
Advanced Rehab Warm Up Movement #1
Band Pull AParts x 16 reps
Advanced Rehab Warm Up Movement #2
Kettlebell Pull Throughs x 8 reps per side

B.
20 min EMOM
1. Row x 1 min @Easy Pace
2. Mixed Grip Farmer Left Arm / Over head Right Arm walk x 1min
3. Bike x 1min @Easy Pace
4. Mixed Grip Farmer Right Arm / Overhead Left Arm Walk x 1min

C.
Mobility
Lizard x 1min each side
Cossack Squat Hold Right x 45sec
Pigeon x 1min each side
Cossack Squat Hold Left x 45 sec
Single Leg Saddle x 1min per side
Cossack Squat Hold Right x 45 sec
Puppy Dog x 1min
Cossack Squat Hold Left x 45 sec