30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 rowing @easy/mod pace
10 reverse lunges
5+5 squat streching + torso rotation
5 push up to downdog pose
5 wb goblet squats
5 wb push press
5 wall ball shots
:30 HS HOLD

Metcon Prep : 1 set

6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu