Warm-Up
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5-10 each side (slow & controlled)
Single-Arm Kettlebell Row x 5-10 each side
Skydivers x 15-20
Scapular Pull-Ups x 10
Assault Bike x 10 calories

Accessory work
Three sets of:
Ring Rows with feet elevated x 5-6 reps
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps
Rest 45 seconds
Banded Hamstring Curls x 20 reps
Rest 45 seconds

Conditioning
Complete as many rounds and reps as possible in 10 minutes of (AMRAP 10)
20 Single Kettlebell Deadlifts
10 Calories of Assault Bike
5 Strict Pull-Ups or Scaled Strict Pull Ups