21.3 "Pre-Game"

At 50% intensity (warm-up pace):

Part A)

4 Minute Bike or Row

Part B)

3 Rounds:
10 Ring Rows
15 Kettlebell Deadlifts
20 Air Squats

Part C)

3 Rounds:
10 Box Step-Ups
1:00 Plank

Part D)

1 Round:
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

1 Round:
5 Muscle Snatches
5 Behind the Neck Push Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches

Part 3)

4 Minute Bike or Row