3 min rowing
8 min SMR
12 min Joint mobility (now incorporating the rotator cuff work from previous workout in warm-up)
Warm-up: Squat/lunge/push-up variations
Superset 1: 30-45 seconds rest
1A: Grappler Press
8 sets * 3 reps @ 50# DBs
1B: Box jumps
8 sets * 3 reps @ 36"
Superset 2: 90 seconds rest
2A: Hang Power Cleans
5 sets * 4 reps @ 155#
2B: Churpees
5 sets * 4 reps @ BW
3: Turkish Get-ups
4m30s continuous @ 40# KB
Elastic band rotator cuff rehab
4: Stationary Bike Intervals
1m Warm-up, 8 * 15s/45s sprint intervals, 1 min cool-down
5: 4 way neck extensions
15 reps per direction @ 10#
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