Warmup
Row 500 M
Dynamic Athletic Movement

3 Sets
Squat Mobility Sequence

5 Sets
8 Squats
6 Situps
4 Pushups
2 Pullups

2 Sets
Shoulder Mobility Sequence

Skill
Kipping Pullup

Conditioning
Baseline Workout
Row 500M
40 Squats
30 Situps
20 Pushups
10 Pullups