WARMUP
2 sets –
:30 Bike
10 PVC pass throughs
10 foam roll wall slides
5 external oblique openers with leg raise
5 goblet squats
+trainer led bar path

BARBELL
Every 2 minutes for 12 minutes
1 power position power clean+ 1 midhang power clean+ 3 push jerks

STRENGTH
3 sets –
5 sandbag squats

rest

10 sandbag squats

rest 

15 sandbag squats

3 sets –
5 Kettlebell single arm press
+ 50ft single arm overhead walk

MIDLINE:
3 sets –
10 situps
10 leg raises
:30 hollow hold