10 min Warm-Up
Then:
stretch
Then:
2×10 Dislocate
2×10 Air Squat
2×10 Push-Up
2×10 KB Swing
20-30 sec rest in between sets
Then:
2 sets
1 min of Work (Try to hit your number after each set)
Burpees +
1 min rest +
Anchored Sit-Up +
1 min rest +
Air Squat
Then:
3-5 min rest
Then:
15-12-9-6-3
Deadlift @102kg/225lbs +
Ring Dip
Then:
3-5 min rest
Then:
15-12-9-6-3
Strict Pull-Up +
40m Prowler Push @102kg/225lbs
Then:
3-5 min rest
Then:
Stretch

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