Warm-Up

Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups or Scaled Strict Pull Up
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks