5-10 min Warm-Up

Then:

Stretch

Then:

Barbell Complex

4 sets

6x RDL +

6x Bent Row +

6x Hang Clean to Push Press +

6x Back Squat

move up in weight if you like

1 min rest in between sets

Then:

50x Man Makers +

40m Prowler Push after 10x Man Makers

Add medium weight to prowler push. Not heavy weight but not light weight.

30 min time cap

Then:

3-5 min Cool Down

Then:

Stretch

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