A. Deadlift Cluster – 1-1-1 x 4@70-80%; rest :15 sec between singles, rest :60 sec between clusters
50 Cal Row
50 KBS@53/35
50 Burpee Box Jumps@24/20

15 min cap

*if he volume seems a bit high for you do the following. start with the row, at 5 min switch to the KBS, at 10 min switch to the burpee box jumps and just complete as many as possible in the remaining time.

Bat wings – 10-10-10
Lateral banded steps – 10-10-10 each side
Banded trunk rotations – 10-10-10 each side