GROUP WARM-UP

2 Rounds of:

5 Tempo push ups (2 seconds down, 2 seconds up)

5 Foam roll wall slides

5 Glute bridges

5 Tempo plate squat

+trainer led barbell warm up

BARBELL

Every 2:00 for 10:00

2 x 1 power clean with 2-second pause below knee and 2-second pause in the catch position @ 60 – 65%

ODD OBJECT/STRONGMAN

You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets.

Circuit 1 –

3 sets of:

10 Bench press

10 ring rows

Circuit 2 –

3 sets of:

Sandbag floor press

8 Dumbbell bent row