WARM-UP

2-3 rounds:
20 Jumping Jacks
9 KB/DB Deadlift
7 KBS / DB Swing
5 Goblet Squat
3+3 KB/DB Jerk

Thoracic Flow 

---

CONDITIONING

400m Run
30 KBS or DB Swing
400m Run
30 C&J
400m Run
30 Goblet Squat
400m Run
30 STOH
400m Run
30 Single Arm Devils Press

RPE 4, very heavy breathing

Split the reps 50-50 with both arms. If you have a light load, just go faster. Otherwise tailor the rep scheme to fit your gear and fitness level.

COOL DOWN
5-10min jog/run nose breathing only

---

Optional Accessory 
STRENGTH
 
For time (with good quality)
With a band

40 Push Down
40 Biceps Curl
30 Push Down
30 Biceps Curl
20 Push Down
20 Biceps Curl
10 Push Down
10 Biceps Curl

RPE 3 to 5, feel the pump!