Warmup:

Cardio for 5 min.

then

10 PVC pass throughs

10 KB Lunges

10 Goblet squats

10 KB swings

then

trainer led warmup

Barbell:

5 sets

1 Power position power snatch+ 2 mid-hang power snatch+ 1 overhead squat

Power Work:

3 sets

10 box jumps

5 sandbag squats

straight into

:15 air bike max effort

Midline:

2 sets

15 ambit situps

:30 hollow

hold

:30 superman hold

Mobility: trainer led