*stretching, mobility, foam roll, jump rope, and kettlebell swings to warm up..
1. deadlift: 150x5, 175x5, 195x10
2a. barbell row: 4x10
2b. 45 degree back raise: 4x10
3a. ab wheel: 3x10
3b. side bend: 3x10
4. prowler x 8 --> super setted Indian club swinging after every two trips with the prowler