Warm-up:
100m run + hurdle mobility 4x

Dynamic Flex
– Plate Lunge Series

Prehab:
1a.) Scapular Elevation / Depression 2 x 10
1b.) Single Leg Med Ball Catch: 2 x 15E

Strength (complete as a circuit):
1a.) Kneeling Single Arm KB Press: 3 x 6E
1b.) Ring (Supine) Row (feet – Up): 3 x Max Reps
1c.) Side Plank w/Banded Row: 3 x 8E
1d.) Rest 1 Minute

WOD:
3 Rounds for Time:
– 10 HSPU
– 15 Pull Ups
– 250m Row

Accessory:
– Single Arm Farmers Carry: 200m Each Arm