1 mile bike.
Pre-hab - thoracic stretch, KB squats, trunk work.
6 sets x 2 Hang clean superset 3 max vertical leaps
3 Superset = Front squat x 7 / back squat x 13.....
3 x 30 sec extension hold
10 tank sled push / 50 sec rest
dead hang - accumulate 4 minutes hang time total, 10 burpees every time you drop. My shirt was riding up so I switched to farmers' walk after 2 min, lol