10 min Warm-Up

Then:

Stretch

Then:

Barbell Complex

4 sets

go up in weight after each set

6x RDL

6x Bent Row

6x Front Squat

6x Push Press

6x Dips

1 min rest in between sets

Then:

10 rds

300m SkiErg or Row or Air Assault Bike +

20m Prowler Push @BTW +

5x Man Maker @4kg/10lbs – 9kg/20lbs DB’s

1:30 min in between rds

Then:

3×30-50 Sit-Ups

3×30-50 Leg Raise

3×30-50 Hanging Leg Raise

30 sec rest in between sets

Then:

Stretch

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