Warm-Up
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each

Followed by…

Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 each leg
Rest 30-60 seconds

Then…

Conditioning
For time:
Row 1000 Meters
20 Burpees Over the Rower
40 Barbell Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

Cash out!
Three sets of
Bulgarian Split Squats x 8 reps each leg
immediately followed by…
Dynamic Jumping Lunges x 12 reps each leg
Rest 90 seconds between legs.

Use two KBs or DBs for the 8 reps, then drop them and immediately perform 12 jumping lunges without weight.