Equipment needed for the warm-up:
- Foam Roller
- 1 Medium band
- 2 light bands
- light medball
3:00 - 5:00
Oscillatory foam roll lats: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 - 7:00
Biphasic Lat Stretch x 45s + 15s end range hold on each side
7:00 - 9:00
Side lying thoracic spine rotations: 3 x 5 ea.
9:00 - 11:00
Rusin Triset: 2-3 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
11:00 - 13:00
Banded Push-ups: 3 x 5. Rest 20s.
13:00 - 15:00 "superset of"
Skip Jacks: 3 x 5. No rest.
Medball Chest Presses: 3 x 3. Rest 30s.

3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each