Warmup
300x single unders
10x crab walk
10x monster walk
10x external shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band
10x banded internal rotations 15# band
10x banded external rotations 15# band

Conditioning: Power Day
5 RFT
-10x single arm banded rows per side
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x plyo pushups
-10x transverse sandbag toss
-10x KB swings 53#
-10x heavy bag front kick, 1-2 jab/power combo
1:00 rest between rounds

Smoker
1:00 each
-Banded chest press hold
-Banded row hold
-Banded 1/4 top squat hold
-Banded 1/4 top deadlift hold

Core
4 rounds
-15x sit-ups
-15x rev hypers
-15x back extensions

Recovery
-:30 pec stretch each side
-1:00 child’s pose
-1:00 cat/cow
-1:30 rev hyper lower back decompression