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
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)