Warm up
200 meter run
Then
3 sets
8 PVC pass throughs
8 air squats (3 second pause at bottom)
8 ball slams (light)
Every minute for 10 minutes
2 power cleans + 1 hang clean
Strength:
3 sets
8 each side dumbbell row
8 each side z press
8 sandbag squats
Midline:
3 sets
15 sit-ups
1:00 accumulate hollow hold
1:00 accumulate plank