| Warm Up |
| – 2x: 6 pt. Knee rotations x 10F/10B + 6 pt leg raises x 12/12 + 6 pt. T-spine rotations x 10/10 – 2x: ½ kneeling lateral lunge hold x 30s/30s + superman pull downs x 10 + foot elevated wtd. Stretch x 30s/30s – Barbell prep (light wt/no wt): Deadlifts x 8 + hang power cleans x 5 + Front squats x 5 |
| Strength |
| – Deadlift x 5 – rest 20s – Hang Power cleans x 4 – rest 30s – Front squats x 3- rest 1 min * start light, build up. |
| Work |
| With a partner, complete a 200 Calorie row: With a continuous running clock, every 2 minutes, each person completes:- 5 heels elevated goblet squats – 6 DB Plank pulls |
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