Warmup
300x single unders
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Speed and Quickness
20:00 AMRAP
-100x Single unders
-2x 25m sandbag jog
-10x pushups
-2x 25m KB farmers carry
-10x box jump overs
-2x 25m sandbag jog
-10x sit-throughs
-2x 25m KB farmers carry
-10x transverse band twists
-2x 25m sandbag jog
-:30 heavy bag striking for speed
:30 rest between rounds

Smoker
-4x 100m sprints

Core
3 rounds
-15x sit-ups
-15x rev hypers
-15x leg levers
-15x back extensions
-10x hammer swings