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 easy row to :30 moderate row -> :15 fast row
5 inch worm with push up
10 scap pull ups
5 kip to swings
5 kipping knee raises
10 db hang powe clean&push press alt hand
10+10 single arm db bench press