Bike & Plate Warmup:
1 Minute Easy Bike
30 Seconds Plate Hops 

45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats 

*Use Single 10# or 15# Plate For Warmup

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Front Rack Stretch: 45 Seconds
Wrist Stretch: 45 Seconds
Barbell Ankle Stretch: 45 Seconds

Chest to Bar Pull-Ups:
1. Push, Then Pull
2. Move Prep

Clusters:
1. The Arms
2. Move Prep

Midline
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit 

Rest 2 Minutes Between Sets