Warm-up
Pass Throughs x10
Banded Lat Stretch 60s/side
Samson Stretch 60s/side
Stationary Lateral Banded Walks 60s
Internal/External Single Arm Band Pressx15
Push Jerk (15 minutes to establish heaviest lift for the day)
Metcon (4 Rounds for time)
4 Rounds
250m row AFAP
2 min Rest