WARMUP:
2 sets –
:30 bike
:30 frog stretch
5 goblet squats
5 empty barbell hinges
+trainer led warmup
BARBELL:
Every 2 minutes for 12 minutes
2 clean deadlifts + 1 power position Power Clean + 1 front squat
CONDITIONING:
:30/30 Airbike for 15 minutes
Midline: 2 sets
:30 plank
:30 sandbag hold
:30 Superman hold