3:00 - 5:00 - SMR
Dynamic Lat Stretch x 10 Reps each side.
5:00 - 10:00 - Dynamic Movement
5 Walk-outs + 1 Push-up on each rep
50 Banded Pull-aparts
50 Banded Pushdowns
50 Shoulder taps
10:00 - 15:00 - Movement Specific + CNS
2-3 Rounds of:
Close Grip Floor Press x 5 w. barbell (add weight each set)
5 Explosive Plyo Push-ups

Strict T2B/Push-up Warm-up x 5 minutes.

AMRAP 15:
10 T2B
15 Push-ups
400 Meter Row

Rx+: (Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
L2: (Strict Knee Lifts) (Box Push-ups)
L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)