*Equipment you will need for this warm-up:
- 1 Foam Roller
- 1 Heavy Band
- 2 Light bands for Triset
- 1 Light Medball
3:00 - 6:00
Oscillatory foam roll lats x 2-3 spots 1-2 inches + 20-30s each spot
6:00 - 8:00
Biphasic Lat Stretch with a band x 30s + 15s static hold x both sides
8:00 - 10:00
Rusin Triset Complex:
1-2 Rounds of:
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10:00 - 12:00
2 Rounds of:
10 Ring Rows
10 Push-ups or Banded Push-ups
12:00 - 15:00
2-3 Rounds of:
Skip Jacks x 5 reps
Bent-over medball chest press x 3 explosive reps
*No rest between exercise - rest 20s between after each round.

For time:
40-30-20-10
Push-ups
Abmat Sit-ups
Double Unders x 3 (120-90-60-30)

L2: (Box Push-ups) (1x Double Unders)
L1 Metcon:
30-20-15-10
Box Push-ups
Abmat Sit-ups
Single Unders
16:00 Time Cap