Full dynamic warmup
A. Falling Starts -6x10m
B. Vertical Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135
F1. Band Walks - 2x30m
F2. Side Bridge - 2x2x30s
Elliptical
30 min @ 120-130 BPM
399 Cal
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