Warm-up:
20 Jumping Jacks, 5 Pushup to Inchworm
Then, 5min of Dynamic Warm-up drills:
High knees, Butt Kicks, Side Shuffle, Duck Walk, Bear Crawl, Crab Walk, etc….

Strength:
Deadlift
8×60/65 6×70 4×75%

EMOM x 15
1) 45sec Row for Cal
2) 5 Ring Dip + 8 Ball Slam (25/15)
3) 6 Front Rack Lunge (95/65) + 6 Lateral Burpee Over the Barbell