Lift/Bike

Full dynamic warmup

A1. Deadlift - 5x2 @ 315
A2. 38" Box Jump - 5x2
B1. Neutral-Grip Pullups - 4x5 @ BW
B2. Alternating Incline DB Press - 3x8 @ 2x55
C. 1-Arm Standing Cable Row - 2x3x8 @ 90
D. Cable Woodchop (High-Low) - 2x4x8 @ 90

Bike
30 min @ 120-130 BPM
285 Cal