E-TAC : RCVY

Standard warm up

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10x anchored hinge squat 

5x pull up

5x chin up

5x inch worm

10x dbl Kb front sqt @ .5 BW

10x Kb high pull (up to 50% BW)

10x kbs 

10x halo + extension @ 25/35

5x heavy double KB DL + 30sec hold on last rep

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50x (TGU + windmill)

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5k Row / ski

or 10x bikeERG

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cool down with 5-10min casual step up @ 16”box