Warm Up

30 seconds of work / 10 seconds of rest x 3 rounds

a) Shuttle Runs
b) Alternating Lunges
c) Dead Hang
d) Ring Rows
e) Deadbugs
f) Inchworms

Strength Circuit

4 rounds

10-15 Goblet Squat
8-12 Pendlay Row
30-90 sec Pallof Hold – per side

Rest 1.5 minutes