10 min Warm-Up

Then:

Stretch

Then:

3×10 Dislocates

3×10 Air Squats

3×10 Push-Ups

3×10 KB swings

45 sec – 1 min res tin between sets

Then:

4 rds

5x Power Clean @70-75% of 1 rm +

10m Prowler Push @BW +

15x Ball Slams @13kg/30lbs

Then:

3-5 min rest

Then:

4 rds

21x DU’s +

15x T2B +

9x Bench Press @60-65% of 1 rm

Then:

3-5 min rest

Then:

4 rds

20m DB Lunges @22kg/50lbs – 36kg/80lbs +

20x Pull-Ups +

20x Russian Twists @9kg/20lbs

Then:

3-5 min rest

Then:

Stretch

 

 

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