coach will warm you up accordingly
A. 10 min: Ring Swing + Dubs practice
5 hip to ring swings - use towel drill from last week if needed.
35-50 unbroken dubs
rest 30-60 sec
5k Row
*after every 1k get off and complete; 
3 TGU R/L (Grn/Yel)
30 Air Squats
*Notes: Keep the Row at conversational pace.  You would be able to speak in short sentences if asked a question. Same pace for each 1k. End with Air Squats.