10 min Warm-Up
Then:
Stretch
Then:
3×10 Air Squat +
3×5 Goblet Squat +
3×10 Dislocate +
3×10 Push-Up
Then:
5xBack Squat @135-185lbs +
10xCal Row or Air Dyne
Then:
2 min rest
Then:
5xBench @155-205lbs +
10xCal Row or Air Dyne
Then:
2 min rest
Then:
5x Power clean @135-185lbs +
10xCal Row or Air Dyne
Then:
2 min rest
Then:
5xPull-Up +
10xCal Row or Air Dyne
Then:
2 min rest
Then:
100x AB Work
break up the reps and movements as you like
Then:
Stretch

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