Work

3 Minute Row for Calories
3 Minute Rest
3 Minute Bike for Calories
3 Minute Rest
x 3 Rounds

 - NOT fly and die, but should feel pretty terrible by round 3

Mobility

OH Stretch Child's Pose - 2 Minutes
Roll out triceps & armpits - can use foam roller or PVC pipe in squat rack - 5 Minutes
Roll out lats and mid-back - 2 Minutes