Warm Up

Shouder mob (more time here)
Good mornings.
Side lunges (with pvc overhead)

3 rounds of:
15 air squats
20 plank to push up position

Skill / Strength

3 X 5 Deadlift

Deadlift at 60-70% of effort for experienced athletes

Pull Ups Progression
3 sets till failure


15 mins AMRAP
10 Wallball
15 Burpees
20 Russian Twist