Warm Up
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 row @easy/mod pace
1:00 ski @easy/mod pace
5 push up to downdog
5 hr push ups
10 scap pull ups
10 kipping
10 barbell bench press (tempo slowly down, fast up)