Work

30 Pull-ups / Ring Rows
30 Dumbbell Hang Power Cleans @ 35/50 / Heavy Russian KBS
30 Box Jumps @ 24/30
2 Rounds


THEN:
1000m Row / 2000m Bike

Mobility

Deep Spiderman Stretch - 2 Minutes
Seated Hamstring Stretch - 2 Minutes
Roll Quads & Hamstrings